tag:blogger.com,1999:blog-66850298340204366992024-03-13T20:18:54.935-07:00Deidra PenroseAnonymoushttp://www.blogger.com/profile/03208440717888103243noreply@blogger.comBlogger469125tag:blogger.com,1999:blog-6685029834020436699.post-50670311805502252242016-02-25T20:40:00.000-08:002016-02-26T12:31:01.634-08:00What is 22 Minute Hard Corps- Tony Horton <br />
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I am so excited about the next release of our newest home fitness program called 22 Minute Hard Corps! This is for all you Military men and women, or for those who want a hard core quick workout to get some serious results with only working out 22 minutes a day... SAY WHAT?!?! Yes, thats right!!<br />
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So what is 22 Minute Hard Corps:</h3>
<span style="background-color: white; font-family: "georgia" , "utopia" , "palatino linotype" , "palatino" , serif;">So it was created by Tony Horton who also is the creator of P90X, P90X2, P90X3, Power 90 and more. It is a mixture of eight routines that alternate between total body cardio & resistance 1 workout a day for 6 days a week. The workout is fast paced and there is little rest. The workouts are easy to pick up and learn. You are moving from exercise to exercise quickly to maximize time and results.</span><br />
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<br />What Equipment Do You Need:</h3>
<span style="background-color: white; font-family: "georgia" , "utopia" , "palatino linotype" , "palatino" , serif;">Dumbbells or pull up bar (or resistance bands with a door attachment). The harder you work the faster that you grow!!! </span><br />
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<span style="background-color: white;"><span style="font-family: "georgia" , "utopia" , "palatino linotype" , "palatino" , serif;">I know you might be thinking that you can't do this workout, but you CAN. It is for everyone and don't worry, there are modifications for every ability level! FEAR NO MORE!!</span></span><br />
<span style="background-color: white; font-family: "georgia" , "utopia" , "palatino linotype" , "palatino" , serif;">The program is 8 weeks in length, 6 days a week, 1 workout a day for 22 minutes! YOU CAN DO THIS!</span><br />
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What will you get with this program:</h3>
<span style="background-color: white; font-family: "georgia" , "utopia" , "palatino linotype" , "palatino" , serif;">• 8 challenging workouts on 2 DVDs</span><br />
<span style="background-color: white; font-family: "georgia" , "utopia" , "palatino linotype" , "palatino" , serif;">• Quick Start Mission Guide</span><br />
<span style="background-color: white; font-family: "georgia" , "utopia" , "palatino linotype" , "palatino" , serif;">• 8-week Basic Training Action Plan</span><br />
<span style="background-color: white; font-family: "georgia" , "utopia" , "palatino linotype" , "palatino" , serif;">• Rations for Results Nutrition Field Guide</span><br />
<span style="background-color: white; font-family: "georgia" , "utopia" , "palatino linotype" , "palatino" , serif;">• Cold Start pre-workout drill</span><br />
<span style="background-color: white; font-family: "georgia" , "utopia" , "palatino linotype" , "palatino" , serif;">• Hell Week Challenge Card</span><br />
<span style="background-color: white; font-family: "georgia" , "utopia" , "palatino linotype" , "palatino" , serif;">• HARD CORPS: Battle Buddy Workout DVD (Network Exclusive)</span><br />
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Who is this workout for?? </h3>
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<span style="font-size: small; font-weight: normal;">People who don't have a lot of time to spend working out in a gym.</span></h3>
<span style="background-color: white; font-family: "georgia" , "utopia" , "palatino linotype" , "palatino" , serif;">People who want fast effective results.</span><br />
<span style="background-color: white; font-family: "georgia" , "utopia" , "palatino linotype" , "palatino" , serif;">There is also an optional 2 a day hell week challenge if you are up for it! </span><br />
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<span style="font-size: small;"><i>**I AM KICKING OFF MY 22 MINUTE HARD CORPS TEST GROUP EXCLUSIVE FOR MY NEW AND CURRENT CUSTOMERS ON THE 7TH OF MARCH. **</i> </span></div>
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<span style="background-color: white; font-family: "georgia" , "utopia" , "palatino linotype" , "palatino" , serif;">On the </span><b style="font-family: Georgia, Utopia, 'Palatino Linotype', Palatino, serif;"><u><i>7th of March</i></u></b><span style="background-color: white; font-family: "georgia" , "utopia" , "palatino linotype" , "palatino" , serif;"> we will start our pre season which consists of 1 week of goal setting, pictures, measurements, meal planning and education on the nutritional plan and then the following week is our official day 1.</span><br />
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<span style="background-color: white; font-family: "georgia" , "utopia" , "palatino linotype" , "palatino" , serif;">******For 8 weeks I will guide you daily through the program with support, accountability, access to an online/app based closed group for support and guidance. Each participant is required to purchase the 22 Minute Hard Corps Challenge Pack/Program and commit to replacing 1 meal a day with <a href="http://deidrap8.blogspot.com/p/shakeology.html"><b><i>Shakeology</i></b></a> for the duration of the group.</span><br />
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<span style="background-color: white; font-family: "georgia" , "utopia" , "palatino linotype" , "palatino" , serif;">If you are interested in getting more information about the program please complete the form below and I will contact you within 24 hours with details.</span><br />
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<b>If you do not currently work with a Coach please make me your FREE coach <a href="http://www.22minhctbb.com/?referringRepID=317176">HERE</a>. </b></h3>
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<span style="font-size: large;">I never thought in a million years, I would be able to say I do what I love and love what I do!! I always loved helping others.. so I went into nursing! I was an ER Nurse for 6 years... and LOVED IT!!! But I was simply missing something.... my time and freedom with my family!! </span><br />
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<a href="https://1.bp.blogspot.com/-HUj8h_4b7FU/Vs4MB0XBoZI/AAAAAAAAhLI/t0ONjdILREg/s1600/IMG_3349.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="https://1.bp.blogspot.com/-HUj8h_4b7FU/Vs4MB0XBoZI/AAAAAAAAhLI/t0ONjdILREg/s320/IMG_3349.JPG" width="240" /></a><a href="https://1.bp.blogspot.com/-HUj8h_4b7FU/Vs4MB0XBoZI/AAAAAAAAhLI/t0ONjdILREg/s1600/IMG_3349.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><span style="font-size: large;"></span></a><span style="font-size: large;">I knew there were other ways to help people daily, be successful, but also have my time with my boys!! I mean, come on, our kids are only young once!! Those memories will go by SO quick!! I realized that with my oldest Chase who is 5!! I missed his first crawl, first Easter, and New Years because I worked 12 hour shifts.. I missed the opportunity to take them on vacations because I didn't have the extra finances to just up and go! I paid my bills, but that was about it. I wanted to do something with the same value of making an impact on people's lives, but also be able to say I am not settling for less by having someone else watch my kids on holidays, someone else watch my kids play sports since I can't make it due to work... and the only person who could make that change was ME!! My life choices are up to me! </span></div>
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<span style="font-size: large;">I had to engrain that my past decisions, genetics, family history, NOTHING will define me and what I am capable of doing! I always held back in life and doing things I was passionate about because I didn't think I could make it because I was always that "average" person with a lot of crap in my past. </span></div>
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<span style="font-size: large;">One day something clicked.. I knew I didn't have to live life just being average.. I didn't have to miss memories with my boys, not have freedom to travel with my kids, or not give them the life they deserve! I believed God put me on this earth to pursue my passion, and have an awesome life!! Thats when I took the leap!! </span></div>
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<a href="https://2.bp.blogspot.com/-Phkjj_6xsPo/Vs4MAny7Y0I/AAAAAAAAhK8/5finZWsLeSI/s1600/IMG_3216.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="https://2.bp.blogspot.com/-Phkjj_6xsPo/Vs4MAny7Y0I/AAAAAAAAhK8/5finZWsLeSI/s320/IMG_3216.JPG" width="256" /></a><span style="font-size: large;">I LOVE fitness... I always loved working out! I did a fitness competition at age 18 (had no clue what I was doing, but it was a great memory lol).. I was a personal trainer at age 18. Then just worked out at the gym, but there was always something in me that wanted to make a career out of staying healthy, accountable for my own goals, and help others do the same! Thats when I decided 3 years ago to step in the life of a Beachbody Coach! </span><br />
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<span style="font-size: large;">I have been incorporating the gym, but using my home fitness programs like <b><i><a href="http://deidrap8.blogspot.com/p/21-day-fix.html">21 Day Fix</a></i></b>, <a href="https://www.youtube.com/watch?v=2nczTuL7BtE"><b><i>Hammer and Chisel</i></b></a>, <i><b><a href="http://deidrap8.blogspot.com/2015/10/body-beast-day-30-progress-update.html">Body Beast</a>,</b></i> different programs that trick your body and have both weight training and cardio.... it gives me that gym type of workout and environment with a trainer in front of my face pushing me to keep going! I can be kept accountable now while I share my journey of working out and healthy eating! <a href="http://deidrap8.blogspot.com/p/shakeology.html"><i><b>Shakeology</b></i></a> is a dense nutritious meal replacement health shake that I use as a meal to help me get my extra nutrients and superfoods! I was so use to just buying regular protein powder, and being able to get more than just a protein shake has helped me with my own nutrition and goals!</span></div>
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<span style="font-size: large;">So I thought, ok, I love working out, I love helping others, I want to be with my kids, travel, and gain financial freedom for our family.... was I missing something or was this my calling??? YUP!! This leap of faith I took that was placed in front of me was "that thing" that makes me excited to wake up in the morning, makes me feel complete, makes me feel I'm worth something, and allows me to be the role model for my boys so they can live a healthy and fulfilling lifestyle as well!! </span></div>
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<span style="font-size: large;">THIS WAS IT!!!</span></div>
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<a href="https://2.bp.blogspot.com/-ie3GA1ITjb4/Vs4MAnNmRoI/AAAAAAAAhLE/zFX9yH3rPbg/s1600/IMG_2380.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><span style="font-size: large;"><img border="0" height="320" src="https://2.bp.blogspot.com/-ie3GA1ITjb4/Vs4MAnNmRoI/AAAAAAAAhLE/zFX9yH3rPbg/s320/IMG_2380.JPG" width="320" /></span></a><span style="font-size: large;">Over the past 3 years, our team has been able to maintain being at the top 0.5 % of the entire Beachbody organization! My income has grown from making my average 75,000/yr nursing salary to making my yearly full time nursing salary in just 3 months working PART-TIME at HOME! I no longer miss holidays with my kids and I attend their sporting events without a problem.. We travel at LEAST 2 a year, and I travel 4 times a year with my amazing team. I am living the life of freedom I never thought was possible!! </span></div>
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<span style="font-size: large;">Our team is close, we get our kids together, have play dates, and have amazing friendships!! We call our kids the Beachbody babes!! LOL</span></div>
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<span style="font-size: large;">We are from all over the US and Canada and still travel to be able to spend time together!</span></div>
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<span style="font-size: large;">I want YOU to have this same experience.. this incredible journey of a healthy lifestyle, financial freedom, and also a positive healthy mindset! I surround myself with positive people on a daily basis! This just gets me excited!! I no longer deal with drama and stress of being around others who are unhappy and unmotivated! Our team is self motivated, driven, energetic, and passionate! </span></div>
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<span style="font-size: large;">If you are interested to hear more about what it take for you to get started on your own journey to success, freedom and pursue your passion for health and fitness, with the ability to work right from home, please fill out the application below for a spot in my next New Coach University training. You will get training from the top team in the organization, and all the tools you need to grow your own successful home fitness business! </span><a href="https://3.bp.blogspot.com/-RokK5SNbAzs/Vs4MA28w3qI/AAAAAAAAhLA/0aoLCNZbzks/s1600/IMG_2282.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://3.bp.blogspot.com/-RokK5SNbAzs/Vs4MA28w3qI/AAAAAAAAhLA/0aoLCNZbzks/s320/IMG_2282.JPG" width="320" /></a></div>
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Anonymoushttp://www.blogger.com/profile/03208440717888103243noreply@blogger.com0tag:blogger.com,1999:blog-6685029834020436699.post-66202824501397145282016-02-21T17:25:00.000-08:002016-02-21T17:25:10.326-08:00My Fitness Journey prepping for Figure Competition <span style="font-size: large;">Okay, this weekend was not as good as I wanted it to be! I rocked last week, was right on with my nutrition, did some heavy lifting, and have been so sore!! Then the weekend came and I had an extra cheat meal! YIKESS!!!! This is the time I need to be really strict!! I am about 14 weeks out and I need to get LEANNN!! </span><br />
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<span style="font-size: large;">Anyways, the extra cheat was good and worth it lol! Now, back in the game! </span><br />
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<span style="font-size: large;">I got my food prep done and it is so much easier being held accountable!! I am starting my next fitness challenge with my challengers online and I show them how I meal prep, so it keeps me right on track too!! Yes, even myself as a fitness coach needs a little accountability too!!</span><br />
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<span style="font-size: large;"> I am going for pretty much all chicken this week! Lots of green beans, Brussel sprouts, red skin potatoes, sweet potatoes, and fresh berries!! I have my S<b><i><a href="http://deidrap8.blogspot.com/p/shakeology.html">hakeology</a></i></b> for a meal I will add my peanut butter to it along with Recover protein to help with muscle soreness post workouts, so thats another meal I don't have to worry about that I know I'm getting lots of dense nutrition!! </span><br />
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<span style="font-size: large;"> As I prepped and prepared for the week, I kinda had a little fun with some ingredients I had here.. all healthy but a perfect treat to help those cravings when you got a sweet tooth!! </span><br />
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<span style="font-size: large;">Here is my newest recipe for my:</span><br />
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<span style="font-size: x-large;"><b><u>Chocolate Shakeology Truffles!!</u></b></span></div>
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<span style="font-size: large;">Whats really cool about <a href="http://deidrap8.blogspot.com/p/shakeology.html">Shakeology</a> is it is a health shake meal replacement, but you can do so much more than just plain shakes to drink!! Turn those superfoods into a healthy alternative to those chocolate cravings!! This is what helps me stay on track, consistent with my healthy eating, and progress to those big goals I have!! </span><br />
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<span style="font-size: large;">Since I'm prepping for my show, I gave most away, but saved 3 for when Im in need lol!!</span><br />
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<b><span style="font-size: large;">Ingredients:</span></b></div>
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<ul>
<li><span style="font-size: large;">1 scoop Chocolate Shakeology</span></li>
<li><span style="font-size: large;">1/2 scoop Beachbody Performance Recovery (or chocolate protein powder)</span></li>
<li><span style="font-size: large;">1/4 cup Almond Flour</span></li>
<li><span style="font-size: large;">1/4 cup Coconut Flour</span></li>
<li><span style="font-size: large;">3 TBSP Blue Agave</span></li>
<li><span style="font-size: large;">3 TBSP Almond Milk</span></li>
<li><span style="font-size: large;">1 TBSP Coconut Oil</span></li>
<li><span style="font-size: large;">1 TSP Vanilla Extract</span></li>
<li><span style="font-size: large;">1/2 cup Soy free, gluten free, dairy free chocolate chunks (found in organic section in grocery store-- I use ENJOY LIFE brand)</span></li>
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<a href="https://4.bp.blogspot.com/-GQ3dGdFoIgM/VspgoHXXqqI/AAAAAAAAhKg/FK0n7n7B7_U/s1600/81aXbHBBBQL._SX522SX522_SY209_CR%252C0%252C0%252C522%252C209_PIbundle-6%252CTopRight%252C0%252C0_SX522_SY209_CR%252C0%252C0%252C522%252C209_SH20_.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="128" src="https://4.bp.blogspot.com/-GQ3dGdFoIgM/VspgoHXXqqI/AAAAAAAAhKg/FK0n7n7B7_U/s320/81aXbHBBBQL._SX522SX522_SY209_CR%252C0%252C0%252C522%252C209_PIbundle-6%252CTopRight%252C0%252C0_SX522_SY209_CR%252C0%252C0%252C522%252C209_SH20_.jpg" width="320" /></a></div>
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<b><span style="font-size: large;">Directions:</span></b></div>
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<ol>
<li><span style="font-size: large;">Mix first 8 ingredients together in bowl</span></li>
<li><span style="font-size: large;">Heat last ingredient (chocolate chunks) in pot on stove until melted (or in microwave- approx 2 min)</span></li>
<li><span style="font-size: large;">After first 8 ingredients are mixed, make balls about 1 inch in diameter. Place on cookie sheet on parchment paper</span></li>
<li><span style="font-size: large;">Put balls in fridge for 15 minutes</span></li>
<li><span style="font-size: large;">After chocolate is melted, take balls out of fridge and dip using spoon or toothpick so the chocolate covers a light layer around ball and place back on parchment paper. </span></li>
<li><span style="font-size: large;">Put balls back in fridge for 10 minutes</span></li>
<li><span style="font-size: large;">If you have remaining chocolate, you can drizzle lightly across balls to add decoration! Make it fancy :) I used a sandwich baggie and added the rest of the melted chocolate in the bag and took out all the air. Cut a very small cut on the corner of the bag so the chocolate slowly drizzles out!</span></li>
<li><span style="font-size: large;">Put back in fridge for 5 minutes</span></li>
<li><span style="font-size: large;">Serve and enjoy!!</span></li>
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<span style="font-size: large;">If you are working on your own fitness journey and are wanting extra support, tips, and help with motivation to stay on track, please fill out the application below for a spot in my next 30 day Fitness Challenge/Support group!! This is where the magic happens!! Goals reached, surround yourself around others looking to improve their life, and lots of success!! </span></div>
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<iframe allowtransparency="true" frameborder="0" height="1358" nbsp="" scrolling="no" src="https://deidrapenrose.wufoo.com/embed/m9sew981giai71/" style="border: none; width: 100%;"><a href="https://deidrapenrose.wufoo.com/forms/m9sew981giai71/">Fill out my Wufoo form!</a></iframe>Anonymoushttp://www.blogger.com/profile/03208440717888103243noreply@blogger.com0tag:blogger.com,1999:blog-6685029834020436699.post-40751222149176667112016-02-18T07:00:00.000-08:002016-02-17T19:37:37.745-08:00Fitness Beachbody Transformation with Beachbody!<div class="separator" style="clear: both; text-align: center;">
<a href="https://3.bp.blogspot.com/-j3jW2Xh7njQ/VsTGLzqDQAI/AAAAAAAAhI8/FofaUDX4Ezs/s1600/12715630_10153967751712472_6785945417979974791_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://3.bp.blogspot.com/-j3jW2Xh7njQ/VsTGLzqDQAI/AAAAAAAAhI8/FofaUDX4Ezs/s320/12715630_10153967751712472_6785945417979974791_n.jpg" width="320" /></a></div>
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<span style="font-size: large;">I am so excited to share this amazing transformation that Jackie has had throughout her fitness journey with Beachbody!! If you are not familiar with "BEACHBODY", this is a company that is about working hard to live a healthy fulfilling life! We take away the "diet mode" and add simple things you can do DAILY to give yourself the life and body you deserve! We focus on clean eating, exercise, and support!! Our programs are all able to be done at home and whats incredible about this whole journey is there is a program out there for EVERYONE! No matter what level of fitness you are, preference of workout, limitations of exercise, or how much time you can dedicate daily to your workouts, we have something for you! </span></div>
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<span style="font-size: large;">I fell in love when I first started my own journey after having my second boy!! I was unhappy, insecure, and depressed with my body!! I took the leap, and now since being able to share my success, others have been able to join me on this incredible journey! </span></div>
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<span style="font-size: large;">Here is what Jackie had to say about her journey so far with Beachbody:</span></div>
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<span style="color: #373e4d; font-family: "helvetica" , "arial" , sans-serif; text-align: left; white-space: pre-wrap;"><span style="font-size: large;"><i>"I played sports in middle school, and cheered in high school & college. Tried running for a bit after college even did a half marathon a few years ago. So I've always enjoyed being active but I never stick with anything long term. If go to the gym here and there. </i></span></span></div>
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<span style="color: #373e4d; font-family: "helvetica" , "arial" , sans-serif; text-align: left; white-space: pre-wrap;"><span style="font-size: large;"><i><br /></i></span></span></div>
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<span style="font-size: large;"><i><span style="color: #373e4d; font-family: "helvetica" , "arial" , sans-serif; text-align: left; white-space: pre-wrap;">Most recently the past four years I would go to the gym and just walk on the inclined treadmills and read a book lol. Do a little ab working out and that's it. Again I wouldn't stick with it longer than a couple of months at the most. Then after this summer I started really not being happy at all with how I looked and how I felt. It wasn't affecting my relationship but it was affecting me in our relationship if that makes sense. I just wasn't as happy. </span><br style="color: #373e4d; font-family: helvetica, arial, sans-serif; text-align: left; white-space: pre-wrap;" /><br style="color: #373e4d; font-family: helvetica, arial, sans-serif; text-align: left; white-space: pre-wrap;" /><span style="color: #373e4d; font-family: "helvetica" , "arial" , sans-serif; text-align: left; white-space: pre-wrap;">I started seeing a few friends posting about them working on their own journey with Beachbody programs at home, I finally asked one of them about what she was doing. I signed up the next day with the <b><a href="http://www.beachbodycoach.com/esuite/home/Deidrapenrose2?bctid=3124709772001">21 Day Fix</a></b>, but my friend sent me <b><a href="http://www.beachbodycoach.com/esuite/home/Deidrapenrose2?bctid=3695942706001">PiYo</a> </b>to start with until my program came. I loved everything about <a href="http://www.beachbodycoach.com/esuite/home/Deidrapenrose2?bctid=3695942706001">PiYo</a> and <b><a href="http://deidrap8.blogspot.com/p/shakeology.html">Shakeology</a></b>!!! </span></i></span></div>
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<span style="font-size: large;"><i><span style="color: #373e4d; font-family: "helvetica" , "arial" , sans-serif; text-align: left; white-space: pre-wrap;">Now I'm doing <b><a href="http://www.beachbodycoach.com/esuite/home/Deidrapenrose2?bctid=3124709772001">Hammer & Chisel</a></b> and I freaking love it so much!!! I feel amazing!!!! PiYo really helped me to slim and get my flexibility back. With <a href="http://www.beachbodycoach.com/esuite/home/Deidrapenrose2?bctid=3124709772001">Hammer & Chisel</a>, I see every result! It's an amazing program! The whole system with <b><a href="http://deidrap8.blogspot.com/p/shakeology.html">Shakeology</a></b> and the programs is perfect for me. I've stuck with everything for 3 months straight and it's the longest I have done that I can remember. </span><br style="color: #373e4d; font-family: helvetica, arial, sans-serif; text-align: left; white-space: pre-wrap;" /><br style="color: #373e4d; font-family: helvetica, arial, sans-serif; text-align: left; white-space: pre-wrap;" /><span style="text-align: left;"><span style="color: #373e4d; font-family: "helvetica" , "arial" , sans-serif;"><span style="white-space: pre-wrap;">The challenge group and accountability of having a coach really push me! Sometimes I need that push to set my good goals to make them great goals. I'm more confident in everything that I do from work, to my workouts, & absolutely in myself in my relationship with my boyfriend, and day to day I'm so much happier too!! </span></span></span></i></span></div>
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<span style="font-size: large;">So as you see, this girl is on FIYA!!!! It's so amazing what these programs and challenge groups can do for you! It's hard working on your journey alone, not having support with you all the time. But being in the challenge groups and having someone DAILY to push you just makes it all worthwhile! It gives you that push to keep moving forward every day to get closer to those ultimate goals you set!</span></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://2.bp.blogspot.com/-8eqk9BKGrnU/VsTGMFwTVzI/AAAAAAAAhJA/nF49ONoq2eg/s1600/IMG_3182.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><span style="font-size: large;"><img border="0" height="320" src="https://2.bp.blogspot.com/-8eqk9BKGrnU/VsTGMFwTVzI/AAAAAAAAhJA/nF49ONoq2eg/s320/IMG_3182.JPG" width="320" /></span></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: small;">My boys are my WHY for living this healthy lifestyle!</span></td></tr>
</tbody></table>
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<span style="font-size: large;">If you would like a chance to have 1:1 support, accountability, motivation, and tips to help you reach your fitness and health goals, please fill out the application below for a spot in my next 30 day private online fitness challenge/support group! This is your chance to get everything Jackie and I both had experience with to help us along our own journey to success!!</span></div>
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<br />Anonymoushttp://www.blogger.com/profile/03208440717888103243noreply@blogger.com0tag:blogger.com,1999:blog-6685029834020436699.post-41093623300443938222016-02-17T19:02:00.003-08:002016-02-17T19:02:25.138-08:00Chipotle Chicken Taco Salad<div class="separator" style="clear: both; text-align: center;">
<a href="https://1.bp.blogspot.com/-6aAumevdZys/VsUxxDcfuWI/AAAAAAAAhJQ/RWsXCvJE38g/s1600/Screen%2BShot%2B2016-02-17%2Bat%2B9.49.39%2BPM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" src="https://1.bp.blogspot.com/-6aAumevdZys/VsUxxDcfuWI/AAAAAAAAhJQ/RWsXCvJE38g/s640/Screen%2BShot%2B2016-02-17%2Bat%2B9.49.39%2BPM.png" width="355" /></a></div>
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There is nothing better than a good ol Spicy Taco Salad!! Making it healthy... even better!! There is always healthy alternatives to make sure you are satisfying your cravings while reaching your ultimate health and fitness goals!! </div>
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This recipe was absolutely amazing!! I hope you like it as much as I did!! Be sure to comment below if you liked it! :) </div>
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<b><u>INGREDIENTS:</u></b></div>
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Dressing:</div>
<ul style="border: 0px none; color: #2c2b2b; font-family: arial; line-height: 20px; list-style-position: outside; margin: 10px 0px 10px 50px; padding: 0px;"><a href="https://4.bp.blogspot.com/-NZaWR6ZNOm0/VsUyNcGKFfI/AAAAAAAAhJc/tOm5ncpbUz0/s1600/IMG_3225.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="https://4.bp.blogspot.com/-NZaWR6ZNOm0/VsUyNcGKFfI/AAAAAAAAhJc/tOm5ncpbUz0/s320/IMG_3225.JPG" width="320" /></a>
<li style="border: 0px none; list-style-image: url(http://nutmegnotebook.com/wp-content/themes/graphene/images/list-style-image.png); margin: 0px 0px 7px; padding: 0px;">1/4 cup chopped fresh cilantro</li>
<li style="border: 0px none; list-style-image: url(http://nutmegnotebook.com/wp-content/themes/graphene/images/list-style-image.png); margin: 0px 0px 7px; padding: 0px;">2/3 cup light sour cream or yogurt</li>
<li style="border: 0px none; list-style-image: url(http://nutmegnotebook.com/wp-content/themes/graphene/images/list-style-image.png); margin: 0px 0px 7px; padding: 0px;">1 tablespoon minced chipotle chile, canned in adobo sauce</li>
<li style="border: 0px none; list-style-image: url(http://nutmegnotebook.com/wp-content/themes/graphene/images/list-style-image.png); margin: 0px 0px 7px; padding: 0px;">1 teaspoon chili powder</li>
<li style="border: 0px none; list-style-image: url(http://nutmegnotebook.com/wp-content/themes/graphene/images/list-style-image.png); margin: 0px 0px 7px; padding: 0px;">4 teaspoons fresh lime juice</li>
<li style="border: 0px none; list-style-image: url(http://nutmegnotebook.com/wp-content/themes/graphene/images/list-style-image.png); margin: 0px 0px 7px; padding: 0px;">1/4 teaspoon salt</li>
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<strong>Salad:</strong></div>
<ul style="border: 0px none; color: #2c2b2b; font-family: arial; line-height: 20px; list-style-position: outside; margin: 10px 0px 10px 50px; padding: 0px;"><a href="https://2.bp.blogspot.com/-5o1LtCe1YXU/VsUyNeb50II/AAAAAAAAhJY/pvfwL_1Fsu0/s1600/IMG_3227.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="https://2.bp.blogspot.com/-5o1LtCe1YXU/VsUyNeb50II/AAAAAAAAhJY/pvfwL_1Fsu0/s320/IMG_3227.JPG" width="320" /></a>
<li style="border: 0px none; list-style-image: url(http://nutmegnotebook.com/wp-content/themes/graphene/images/list-style-image.png); margin: 0px 0px 7px; padding: 0px;">4 cups shredded romaine lettuce</li>
<li style="border: 0px none; list-style-image: url(http://nutmegnotebook.com/wp-content/themes/graphene/images/list-style-image.png); margin: 0px 0px 7px; padding: 0px;">2 cups chopped roasted skinless, boneless chicken breasts (about 2 breasts) Leftover grilled chicken works too.</li>
<li style="border: 0px none; list-style-image: url(http://nutmegnotebook.com/wp-content/themes/graphene/images/list-style-image.png); margin: 0px 0px 7px; padding: 0px;">1 cup cherry tomatoes, halved</li>
<li style="border: 0px none; list-style-image: url(http://nutmegnotebook.com/wp-content/themes/graphene/images/list-style-image.png); margin: 0px 0px 7px; padding: 0px;">1/2 cup diced peeled avocado</li>
<li style="border: 0px none; list-style-image: url(http://nutmegnotebook.com/wp-content/themes/graphene/images/list-style-image.png); margin: 0px 0px 7px; padding: 0px;">1/3 cup thinly vertically sliced red onion</li>
<li style="border: 0px none; list-style-image: url(http://nutmegnotebook.com/wp-content/themes/graphene/images/list-style-image.png); margin: 0px 0px 7px; padding: 0px;">1 (15-ounce) can black beans, rinsed and drained</li>
<li style="border: 0px none; list-style-image: url(http://nutmegnotebook.com/wp-content/themes/graphene/images/list-style-image.png); margin: 0px 0px 7px; padding: 0px;">1 frozen bag steam fresh kernel corn cooked</li>
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<span style="color: #2c2b2b; font-family: arial;"><b><i>DIRECTIONS:</i></b></span></div>
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<ol>
<li>To prepare dressing, combine first 6 ingredients, stir until well mixed.</li>
<li>To prepare salad, combine lettuce and the remaining ingredients in a large bowl. Drizzle dressing over salad; toss gently to coat. Serve immediately. Store leftovers in the fridge – it’s just as good the second day!</li>
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Tip: Add a spoonful of adobo sauce for a spicier salad.</div>
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Yield: 4 Servings Servings Size: Approx 2 1/2 cups</div>
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*If you are ready to start or working on your fitness journey and would like daily support, tips, and accountability to help you reach your ultimate goals, please fill out the application below for a spot in my next 30 day private fitness challenge/support group! This is an opportunity for you to surround yourself with others with similar goals and get nutrition and fitness tips that will help you make this a lifestyle!</div>
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Anonymoushttp://www.blogger.com/profile/03208440717888103243noreply@blogger.com0tag:blogger.com,1999:blog-6685029834020436699.post-20728967840647830062016-02-08T09:53:00.001-08:002016-02-08T09:55:29.713-08:00Getting Started on your Fitness Journey!<div class="separator" style="clear: both; text-align: center;">
<a href="https://4.bp.blogspot.com/-q1K3Wj_VcAs/Vri6AmwnWHI/AAAAAAAAhIc/8w0ZB_Ur4c4/s1600/CHALLENGE%2BGROUP%2BPOST.JPG" imageanchor="1"><img alt="Deidra Penrose, successful beachbody coach PA, top online fitness coach PA, starting your fitness journey, healthy mom tips, fitness challenge, clean eating tips, healthy meal plan, Womans fitness motivation, " border="0" height="400" src="https://4.bp.blogspot.com/-q1K3Wj_VcAs/Vri6AmwnWHI/AAAAAAAAhIc/8w0ZB_Ur4c4/s320/CHALLENGE%2BGROUP%2BPOST.JPG" title="" width="300" /></a></div>
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<span style="font-size: large;">3 Years ago, my second son was born, I was unhappy, depressed, and disgusted with how I looked and felt. I needed a change and the same old routine of jumping from diet to diet wasn't cutting it. It was causing me to stress more, and it became more of a yo-yo diet which was NOT healthy for me! </span></div>
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<span style="font-size: large;">As I was looking for a change, I heard about <a href="http://www.beachbodycoach.com/Deidrapenrose2?bctid=41922032001"><b><i>Beachbody programs</i></b></a>, which were home fitness programs that came with a schedule to follow AND a nutrition plan... and then <a href="http://deidrap8.blogspot.com/p/shakeology.html"><b><i><span style="color: blue;">Shakeology</span></i></b></a>. I was slightly skeptical because I wasn't sure this is another FAD diet that I was falling into. As I did my research and saw the amazing results my cousin had and many other friends and family I knew were doing the same thing. </span></div>
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<span style="font-size: large;">I decided to trust in the process and take a leap of faith. It was scary, yes... but what would be scarier, taking a leap and getting results, or not taking the leap and staying in the same unhappy place your in looking for a way out?! I have to be completely real and up front because I was in that same situation! Its easy to take the easy way out... to skip out on your goals because maybe your busy and use to putting everyone else first... but think about this.. those people you love and put first.. how will you take care of them the best way if you cannot take care of yourself? People follow the lead. They follow what you do! So if you take care of yourself, then you as a role model will show others how its done and will join you and follow the lead! </span></div>
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<span style="font-size: large;">As I was reaching my goals little by little, I was so excited to share my success with others and show that it IS possible to reach your goals no matter how busy you are, what obstacles are in your way, and no matter how much you want to lose or gain! </span></div>
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<span style="font-size: large;">The biggest part that contributed to my success with my health and fitness goals was being in a challenge group/support group. I've had personal trainers.. I was a personal trainer. I know the time spent with trainers helps a lot... but having them every single day is not realistic. Being in the challenge groups gave me the ability to have a coach and mentor help me DAILY throughout the day with support, motivation, accountability, but also gave me tips on healthy eating and exercise, meal planning and meal prepping for the week, and I also was not only working with my coach, but the group of people doing the same thing I was doing! I found extra support, friendships, and having surround myself with others with similar goals pushed me harder, further when I wanted to give up, and gave me exactly what I needed to reach my goals!</span></div>
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<a href="https://3.bp.blogspot.com/-oHGrWIh8AMk/VrjT6UiIq8I/AAAAAAAAhIs/_HfIu9WHE8w/s1600/Brian-Tracy-Success-Picture-Quotes.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-size: large;"><img border="0" height="244" src="https://3.bp.blogspot.com/-oHGrWIh8AMk/VrjT6UiIq8I/AAAAAAAAhIs/_HfIu9WHE8w/s320/Brian-Tracy-Success-Picture-Quotes.jpg" width="320" /></span></a></div>
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<span style="font-size: large;">Since being in challenge groups myself, I decided as I was getting the results I wanted, to give this opportunity to others as well! Having experience as a trainer, education on nutrition, experience now as a figure competitor, I can give advice, support, knowledge and motivation to others so they experience the success as well!</span></div>
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<span style="font-size: large;">I am now accepting new challengers to take a leap of faith with me and allow me to help 1:1 with daily support, motivation, and accountability and reaching some BIG GOALS together as a team!</span></div>
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<span style="font-size: large;">Please fill out the application below and we will talk more about starting your new journey! </span></div>
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<br />Anonymoushttp://www.blogger.com/profile/03208440717888103243noreply@blogger.com0tag:blogger.com,1999:blog-6685029834020436699.post-10126500520334332432016-02-05T12:02:00.001-08:002016-02-05T12:02:01.892-08:00Portabello Mushroom and Spinach Chicken <div class="separator" style="clear: both; text-align: center;">
<br /><a href="https://4.bp.blogspot.com/-I_kDM82c4OE/VrT6uLLBWRI/AAAAAAAAhIM/EB2bG31DR88/s1600/chicken%2B3.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" height="400" src="https://4.bp.blogspot.com/-I_kDM82c4OE/VrT6uLLBWRI/AAAAAAAAhIM/EB2bG31DR88/s400/chicken%2B3.JPG" width="400" /></a></div>
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<span style="font-size: large;">This may be one of my new favorite meals!! I bought some big portobello mushrooms and needed something to do with them!! Chicken and mushrooms always go good together, so here is what I came up with!! Hope you enjoy as much as I did!! :)</span></div>
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<a href="https://4.bp.blogspot.com/-wFW200kviNQ/VrT6tbmz9DI/AAAAAAAAhII/GfH_2SXgexo/s1600/chicken%2B1.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><span style="font-size: large;"><img border="0" height="320" src="https://4.bp.blogspot.com/-wFW200kviNQ/VrT6tbmz9DI/AAAAAAAAhII/GfH_2SXgexo/s320/chicken%2B1.JPG" width="320" /></span></a><b><u><span style="font-size: large;">Ingredients:</span></u></b></div>
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<li><span style="font-size: large;">1 lb Chicken breasts sliced thin length wise</span></li>
<li><span style="font-size: large;">3 cups fresh raw spinach</span></li>
<li><span style="font-size: large;">1 package fresh portobello mushrooms (sliced)</span></li>
<li><span style="font-size: large;">8 oz pack fresh baby tomatoes</span></li>
<li><span style="font-size: large;">Farmers block cheese (or mozzarella - your personal preference)- sliced thinly to top off chicken (Approx. 8 slices)</span></li>
<li><span style="font-size: large;">1/2 medium onion diced</span></li>
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<li><span style="font-size: large;">Preheat oven to 375 degrees F.</span></li>
<li><span style="font-size: large;">Place raw chicken in a glass baking dish.</span></li>
<li><span style="font-size: large;">Put spinach on top, then mushrooms, onions, tomatoes, and then cheese.</span></li>
<li><span style="font-size: large;">Cook for 50 minutes or until pink is gone from center.</span></li>
<li><span style="font-size: large;">ENJOY!!</span></li>
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<span style="font-size: large;">Whats really cool about this recipe is you can totally just make it a <i><b>crock pot recipe</b></i> also!</span></div>
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<span style="font-size: large;">Simply put all ingredients the same way in the crock pot and cook on high for 4 hours! Walk away and come back 4 hours later to an awesome dinner for the family!!</span></div>
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<span style="font-size: large; margin-left: 1em; margin-right: 1em;"><a href="https://4.bp.blogspot.com/-LZmCYw1JwUY/VrT6tVYdOrI/AAAAAAAAhIE/-Sgc8mLojZ4/s1600/chicken%2B2.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://4.bp.blogspot.com/-LZmCYw1JwUY/VrT6tVYdOrI/AAAAAAAAhIE/-Sgc8mLojZ4/s320/chicken%2B2.JPG" width="320" /></a></span></div>
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<span style="font-size: large;">For more recipes, nutrition and health tips, and 1:1 support and motivation to help you reach your fitness and health goals, please fill out the application below to be a part of my next 30 day fitness challenge!</span></div>
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*My fitness challenge/support groups will be held in a closed group on Facebook where I can work with you on a daily basis! Requirements will be incorporating a <a href="http://deidrap8.blogspot.com/2014/10/starting-your-health-and-fitness.html"><b>Beachbody</b></a> home fitness program of your choice (I help you pick based on your goals and level of fitness), clean eating and <b><a href="http://deidrap8.blogspot.com/p/shakeology.html">Shakeology</a> </b>to help you with your nutrition!</div>
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Anonymoushttp://www.blogger.com/profile/03208440717888103243noreply@blogger.com0tag:blogger.com,1999:blog-6685029834020436699.post-69611933149064242282016-02-03T20:50:00.000-08:002016-02-03T20:50:50.875-08:005 Day FREE Clean Eating Group LOVE YOURSELF FIT!<div class="separator" style="clear: both; text-align: center;">
<a href="https://3.bp.blogspot.com/-IxZbuVZBv4g/VrLTvJyF0oI/AAAAAAAAhHc/CbvnN6E2HZY/s1600/Screen%2BShot%2B2016-02-03%2Bat%2B11.27.35%2BPM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Deidra Penrose, 5 day clean eating group, Love yourself FIT, healthy Valentines day, clean eating meal plans, nutrition tips, weight loss tips, online fitness coach PA, beachbody coach PA, healthy new mom, fitness and nurse" border="0" height="320" src="https://3.bp.blogspot.com/-IxZbuVZBv4g/VrLTvJyF0oI/AAAAAAAAhHc/CbvnN6E2HZY/s320/Screen%2BShot%2B2016-02-03%2Bat%2B11.27.35%2BPM.png" title="" width="319" /></a></div>
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<span style="font-size: large;">Valentine's Day is not just about loving someone and giving gifts, its about LOVING YOURSELF!! Loving who you are on the inside and out! I will say I know many people (I am guilty of this too) who tend to be so worried about other people (spouses, kids, parents etc.) that they take care of them, but forget to take care of themselves or put themselves last and then you become more unhappy and miserable. </span><br />
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<span style="font-size: large;">If you cannot take care of yourself, how can you take care of anyone else? It is important for you to be healthy and take care of yourself to be that great role model, but also so you can be around for a hundred years!!! :) </span><br />
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<span style="font-size: large;">Clean eating is 80% of your results... How you feel on the inside and how you look on the outside! You can take away all the carbs or fats, but your body NEEDS these!!! In order to have your body in the best shape ever, you need to fuel it with the proper nutrients!! Thats where I come into play!! </span><br />
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<a href="https://2.bp.blogspot.com/-GlZNs1_1ZFM/VrLXMDndiPI/AAAAAAAAhHs/u79-heX1Xa4/s1600/ann-wigmore-the-food-you-eat-can-be-either-the-safest-and-most-powerful-form-of-medicine-or-the-slowest-form-of-poison1.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="https://2.bp.blogspot.com/-GlZNs1_1ZFM/VrLXMDndiPI/AAAAAAAAhHs/u79-heX1Xa4/s320/ann-wigmore-the-food-you-eat-can-be-either-the-safest-and-most-powerful-form-of-medicine-or-the-slowest-form-of-poison1.jpg" width="270" /></a><span style="font-size: large;">I want to help you learn some great tips on clean eating, how to grocery shop the healthy way without spending tons of money.... I love budgeting.. I am a mom of 2 little boys and I like to save where I can! I also want to teach you what times are good to eat what types of food!! </span><br />
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<span style="font-size: large;">Its a process... its a journey, but it all starts with YOUR decision to get started! </span><br />
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<span style="font-size: large;">I am looking for men and women who are looking to get healthier, leaner, and to get on track with their nutrition and fitness goals! </span></div>
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<span style="font-size: large;">I am hosting my 5 Day Clean Eating Group where I get to work with you to help you start your journey, or get you off that plateau!</span></div>
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<span style="font-size: large;">Please fill out the application below for a spot in my 5 Day Love Yourself FIT group where you will learn health and nutrition tips, what my meal plans look like to help me stay in the best shape, and daily support and motivation!</span><br />
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<iframe allowtransparency="true" frameborder="0" height="1375" nbsp="" scrolling="no" src="https://deidrapenrose.wufoo.com/embed/k10vrwm01gl7ons/" style="border: none; width: 100%;"><a href="https://deidrapenrose.wufoo.com/forms/k10vrwm01gl7ons/">Fill out my Wufoo form!</a></iframe>Anonymoushttp://www.blogger.com/profile/03208440717888103243noreply@blogger.com0tag:blogger.com,1999:blog-6685029834020436699.post-83830195915252112202016-02-02T14:13:00.005-08:002016-02-02T14:13:36.234-08:00From ER Nurse to Creating my 6 Figure Full- Time at Home Fitness Business<div class="separator" style="clear: both; text-align: center;">
<br /><span style="font-size: large; margin-left: 1em; margin-right: 1em;"><a href="http://4.bp.blogspot.com/-w9jOUn_N3Lc/VrEc-58s9bI/AAAAAAAAhGs/78mPWmGFh44/s1600/IMG_2282.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Deidra Penrose, Beachbody coach Pittsburgh pa, beachbody chambersburg PA, ER nurse and fitness, home fitness career, healthy mom, successful online fitness coach PA, fitness coach opportunity" border="0" height="320" src="http://4.bp.blogspot.com/-w9jOUn_N3Lc/VrEc-58s9bI/AAAAAAAAhGs/78mPWmGFh44/s320/IMG_2282.JPG" title="" width="320" /></a></span></div>
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<span style="font-size: large;">As a nurse for 6 years, I got use to leaving my oldest son, working those swing shifts, weekends, holidays, and missing out on memories. It was something I just figured was going to be my life and I had to get use to. Nothing was going to change....</span></div>
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<span style="font-size: large;">Then I realized, nothing was going to change until I made a change!</span></div>
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<span style="font-size: large;">I loved nursing don't get me wrong. I have a passion for helping people, talking (lol), and I could eat a cheeseburger while cleaning up c-diff if I needed to (gross right?!) and seriously, the Dr's knew to call me in the room when someone was getting an I&D of an abscess! </span></div>
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<span style="font-size: large;">But I was missing something BIG with my passion... I loved what I did, but I loved being with my family more. So as I grew up loving exercise, fitness, and helping people, I decided to change it from helping the acutely ill in the ER, to preventing people needing to go to the hospital. Why wait until its too late? Its time to prevent illness and disease and help people lead a healthy and fulfilling, happy life!</span></div>
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<span style="font-size: large;">I had no idea where to start to build a business of my own. I was just losing the baby weight from my second son, and figured, I love what my Beachbody home fitness programs were doing for me along with clean eating and drinking Shakeology, so why not share my journey with others on social media (FB, Instagram, and creating a blog), and telling my family and friends! I mean, isn't that what we do when we see a good movie or go to a good restaurant? So thats what I did and thats how my success started 3 years ago! </span></div>
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<span style="font-size: large;">Ive lost 40 pounds, got into the best shape of my life, but I've also changed in so many other ways. I am home with my kids 80% of the time (they go to daycare about 2-3 days a week to keep my sanity lol), I am able to provide them with freedom I never have before---> In just 40 days, we are going on a cruise to Jamaica and Bahamas and then right after we land, off to Disney for our very first time!! </span></div>
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<span style="font-size: large;">In just 2.5 years, I retired as an ER nurse and was making my yearly income as a nurse in just 4.5 months. I also have made the best of friends with my fellow coaches who decided to take this leap with me! There is nothing special we have that YOU don't. We simply have a passion, drive, and want to succeed!</span></div>
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<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-h-9T09C7qM8/VrEeHNSu93I/AAAAAAAAhHM/vJBXpwEVR8o/s1600/934100_10153490459332981_6719403173768515008_n.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><span style="font-size: large;"><img alt="Deidra Penrose, Beachbody coach Pittsburgh pa, beachbody chambersburg PA, ER nurse and fitness, home fitness career, healthy mom, successful online fitness coach PA, fitness coach opportunity" border="0" height="320" src="http://3.bp.blogspot.com/-h-9T09C7qM8/VrEeHNSu93I/AAAAAAAAhHM/vJBXpwEVR8o/s320/934100_10153490459332981_6719403173768515008_n.jpg" title="" width="240" /></span></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: large;">Diamond Lunch In Pittsburgh, PA</span></td></tr>
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<span style="font-size: large;">I started knowing NOTHING about social media or multi-level marketing (network marketing) and was very skeptical. But the more I learned, the more I realized, network marketing is sharing what works for you and those who you are helping, along with having NO LIMIT on your success! NO one will fire me, no one will tell me how much I can make or give me a raise... if I want to help people, I simply help more people! Thats what its about!</span></div>
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<span style="font-size: large;">These pictures are from our last Super Saturday Training---> A place to get together, have some training, a great workout together, and spend quality time with others who lift you up and inspire each other! </span></div>
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<a href="http://1.bp.blogspot.com/-K6o9p-ucoq4/VrEc91-Mw-I/AAAAAAAAhGo/aqBa6QOHPo8/s1600/12466374_10153401781218129_8533793829698400231_o.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-size: large;"><img alt="Deidra Penrose, Beachbody coach Pittsburgh pa, beachbody chambersburg PA, ER nurse and fitness, home fitness career, healthy mom, successful online fitness coach PA, fitness coach opportunity" border="0" height="252" src="http://1.bp.blogspot.com/-K6o9p-ucoq4/VrEc91-Mw-I/AAAAAAAAhGo/aqBa6QOHPo8/s640/12466374_10153401781218129_8533793829698400231_o.jpg" title="" width="640" /></span></a></div>
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<a href="http://2.bp.blogspot.com/-dBbSnU5-U2A/VrEeGWQX1FI/AAAAAAAAhG8/Hg4wZ23nuSU/s1600/12401783_10101814023095202_8332369121758790107_o.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-size: large;"><img alt="Deidra Penrose, Beachbody coach Pittsburgh pa, beachbody chambersburg PA, ER nurse and fitness, home fitness career, healthy mom, successful online fitness coach PA, fitness coach opportunity" border="0" height="320" src="http://2.bp.blogspot.com/-dBbSnU5-U2A/VrEeGWQX1FI/AAAAAAAAhG8/Hg4wZ23nuSU/s320/12401783_10101814023095202_8332369121758790107_o.jpg" title="" width="278" /></span></a></div>
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<span style="font-size: large;">At our Super Saturday training in Pittsburgh, I was one of the speakers at our event with 1,000 people. For me, this is a huge deal because I am deathly afraid of public speaking. Again, this is something awesome that Beachbody has helped me with. Overcoming my fear of speaking. I wont say I'm completely comfortable, but I am getting better!! </span><br />
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<a href="http://2.bp.blogspot.com/-0nkFzupZuWU/VrEeHFAaVXI/AAAAAAAAhHI/yJoG4HUhrNM/s1600/12507107_10101814960341952_3533871061082700129_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-size: large;"><img alt="Deidra Penrose, Beachbody coach Pittsburgh pa, beachbody chambersburg PA, ER nurse and fitness, home fitness career, healthy mom, successful online fitness coach PA, fitness coach opportunity" border="0" height="320" src="http://2.bp.blogspot.com/-0nkFzupZuWU/VrEeHFAaVXI/AAAAAAAAhHI/yJoG4HUhrNM/s320/12507107_10101814960341952_3533871061082700129_n.jpg" title="" width="320" /></span></a></div>
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<span style="font-size: large;">I was so so proud of these 2 star Diamond coaches on our team Maegan (left) and Sarah (on right) who also spoke at our training event! This was our first big event where I was able to see our leaders from our team speak! They have come such a long way and love watching them grow so successfully!</span></div>
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<span style="font-size: large;">These are our coaches on our team Forever FIT who came to our training event. This is just a small number of the amazing talented coaches we have! </span></div>
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<span style="font-size: large;"> We get together for these awesome events, but are from all over the US and Canada! I was so excited to spend some quality time with one of my success partners Shannon from Florida (in the middle) and one of my Diamond coaches from St. Louis Ashley (on the right). Yes, even though we are fitness coaches, we still have our Margaritas! ;) </span><br />
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<span style="font-size: large;"> And of course, after our training, we do like to party and have fun!! It was so nice to spend quality time with my coaches who I don't get to see very often! </span><br />
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<span style="font-size: large;"> We have a blast doing what we do as coaches!! We are just normal people with BIG dreams and goals in life! We are moms, dads, nurses, teachers, stay at home moms, and now work from home moms who are creating freedom and happiness within our lives and to others!</span><br />
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<br />Anonymoushttp://www.blogger.com/profile/03208440717888103243noreply@blogger.com0tag:blogger.com,1999:blog-6685029834020436699.post-38438050561329283252016-02-01T11:18:00.000-08:002016-02-01T11:18:01.045-08:00Chocolate Shakeology Oatmeal Bars<div>
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<span style="color: #141412; font-family: "source sans pro" , "helvetica" , sans-serif; font-size: 16px;"><span style="color: #141412; font-family: "source sans pro" , "helvetica" , sans-serif; font-size: large;">As I am on a mission for my figure competition body/bikini body for the summer, I am taking away any unhealthy temptations I have and replacing them with something that tastes the same, but better nutrition that will help me get closer to my goals (minus my one cheat meal a week)! </span></span><br />
<span style="color: #141412; font-family: "source sans pro" , "helvetica" , sans-serif; font-size: 16px;"><span style="color: #141412; font-family: "source sans pro" , "helvetica" , sans-serif; font-size: large;"><br /></span></span>
<span style="color: #141412; font-family: "source sans pro" , "helvetica" , sans-serif; font-size: 16px;"><span style="color: #141412; font-family: "source sans pro" , "helvetica" , sans-serif; font-size: large;">I love chocolate and peanut butter, Im not going to lie!! I could probably live off of those (and cheese) if I could! So its all about finding healthy alternatives while staying on track right?!?! </span></span><br />
<span style="color: #141412; font-family: "source sans pro" , "helvetica" , sans-serif; font-size: 16px;"><span style="color: #141412; font-family: "source sans pro" , "helvetica" , sans-serif; font-size: large;"><br /></span></span>
<span style="color: #141412; font-family: "source sans pro" , "helvetica" , sans-serif; font-size: 16px;"><span style="color: #141412; font-family: "source sans pro" , "helvetica" , sans-serif; font-size: large;">One meal I get in every day is my <a href="http://deidrap8.blogspot.com/p/shakeology.html"><b>Shakeology</b></a>. Whether you have heard of it or not, I'm going to give you an idea of how awesome it is!! A meal replacement with over 70 natural ingredients and superfoods, to help curb my cravings by fueling my body with what it really needs! It also has helped with my energy levels---> Yes, when you intake all these NATURAL ingredients, you will notice a difference in how you feel throughout your day!</span></span><br />
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<span style="font-size: large;"><span style="color: #141412;"><span style="font-family: source sans pro, helvetica, sans-serif;">Whats really cool about this is it has so many more </span><span style="font-family: "source sans pro", "helvetica", sans-serif;">benefits</span><span style="font-family: source sans pro, helvetica, sans-serif;"> to your health (click on my link above or below to get more info), but also you can do so much more than just shakes!! The point of Shakeology is to make it easy, convenient, but healthy for you so your giving your body what it needs without hassle of cooking up a million veggies, </span></span><span style="color: #141412; font-family: source sans pro, helvetica, sans-serif;">strange fruits and superfoods that you pay a crazy ton of money in other countries (or the supplements at GNC). Now you can also make desserts, snacks, and more so keep you going throughout the day, but also helping you from falling into those unhealthy temptations of sweet treats! </span></span><br />
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<span style="color: #141412; font-family: source sans pro, helvetica, sans-serif; font-size: large;">Here is a perfect snack/treat you can make for yourself to help you stay on track but satisfy those cravings too:</span><br />
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<span style="color: #141412; font-family: source sans pro, helvetica, sans-serif; font-size: x-large;"><u><b>Chocolate Shakeology Oatmeal Bars</b></u></span></div>
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<a href="http://3.bp.blogspot.com/-8OUfK3HE8K8/Vq-rh4vCN9I/AAAAAAAAhGQ/qUrdVUZ1-kI/s1600/Screen%2BShot%2B2016-02-01%2Bat%2B2.01.04%2BPM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-size: large;"><img alt="Deidra Penrose, chocolate shakeology bars, clean eating recipes, healthy dessert recipe, NPC figure, fitness mom, healthy nurse, oatmeal recipes, superfoods, fitness goals, " border="0" height="397" src="http://3.bp.blogspot.com/-8OUfK3HE8K8/Vq-rh4vCN9I/AAAAAAAAhGQ/qUrdVUZ1-kI/s400/Screen%2BShot%2B2016-02-01%2Bat%2B2.01.04%2BPM.png" title="" width="400" /></span></a></div>
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Ingredients:</b></span><br />
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<li style="box-sizing: border-box;"><span style="font-size: large;">4 scoops Chocolate<b> <a href="http://deidrap8.blogspot.com/p/shakeology.html">Shakeology</a></b> (or Vegan Chocolate)</span></li>
<li style="box-sizing: border-box;"><span style="font-size: large;">3 cups old-fashioned rolled Oats</span></li>
<li style="box-sizing: border-box;"><span style="font-size: large;">1 tsp. unsweetened cocoa powder</span></li>
<li style="box-sizing: border-box;"><span style="font-size: large;">1 dash of ground cinnamon (I dashed two or three time :x)</span></li>
<li style="box-sizing: border-box;"><span style="font-size: large;">1 cup non-fat milk</span></li>
<li style="box-sizing: border-box;"><span style="font-size: large;">1/2 cup all-natural peanut butter (I like JIF or skippy so doesn’t have all that oil on the top!)</span></li>
<li style="box-sizing: border-box;"><span style="font-size: large;">1/2 tsp pure vanilla extract</span></li>
<li style="box-sizing: border-box;"><span style="font-size: large;">nonstick cooking spray</span></li>
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<b><span style="font-size: large;">Directions:</span></b></div>
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<li style="box-sizing: border-box;"><span style="font-size: large;">Combine Shakeology, oats, cocoa powder, and cinnamon in a large bowl and mix well.</span></li>
<li style="box-sizing: border-box;"><span style="font-size: large;">Add milk, peanut butter, and vanilla extract; mix well. I usually mix with my hands to make sure that everything is combined.</span></li>
<li style="box-sizing: border-box;"><span style="font-size: large;">Place in an 8×8 in pan, and coat it slightly with the nonstick cooking spray.</span></li>
<li style="box-sizing: border-box;"><span style="font-size: large;">Cover with plastic wrap and press down to flatten into pan.</span></li>
<li style="box-sizing: border-box;"><span style="font-size: large;">Refrigerate for 3 hours, then cut into 12 bars.</span></li>
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<span style="color: #141412; font-family: source sans pro, helvetica, sans-serif; font-size: large;">If you would like more healthy recipes, tips, and help with reaching your health and fitness goals, please fill out the application below for a spot in my next fitness challenge/support group.</span></div>
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Anonymoushttp://www.blogger.com/profile/03208440717888103243noreply@blogger.com0tag:blogger.com,1999:blog-6685029834020436699.post-64526959993941290202016-01-29T08:00:00.000-08:002016-01-29T08:00:21.507-08:00Crock Pot Turkey Meatballs<div class="left" style="border: 0px; box-sizing: border-box; float: left; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">
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<span style="font-size: large;">Sometimes we just need to make our meals simple and satisfying, along with keeping it clean! I made this new recipe just trying it out since I need more crock pot recipes for my challengers, and this hit the spot! Hope you all like!!</span><a href="http://1.bp.blogspot.com/-iGSf6wpO8LQ/VqpneBMkyRI/AAAAAAAAhFw/OXydvpz7N5k/s1600/IMG_2273.JPG" imageanchor="1" style="font-size: 16px; margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://1.bp.blogspot.com/-iGSf6wpO8LQ/VqpneBMkyRI/AAAAAAAAhFw/OXydvpz7N5k/s320/IMG_2273.JPG" width="320" /></a></div>
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<b><span style="font-size: large;">Ingredients:</span></b></div>
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<li><span style="text-align: center;"><span style="font-size: large;">1 large egg</span></span></li>
<li><span style="font-size: large;">1 pound 99% lean ground turkey</span></li>
<li><span style="font-size: large;">1/3 cup Panko whole wheat breadcrumbs</span></li>
<li><span style="font-size: large;">2 Tablespoons Extra virgin olive oil</span></li>
<li><span style="font-size: large;">1/4 cup grated parmesan cheese</span></li>
<li><span style="font-size: large;">2 cloves garlic, minced</span></li>
<li><span style="font-size: large;">1 teaspoons dried oregano</span></li>
<li><span style="font-size: large;">1 teaspoons dried basil</span></li>
<li><span style="font-size: large;">3/4 teaspoon Himalayan salt</span></li>
<li><span style="font-size: large;">1/2 teaspoon pepper</span></li>
<li><span style="font-size: large;">1/2 large onion sweet onion, sliced</span></li>
<li><span style="font-size: large;">1 28-ounce cans crushed tomatoes</span></li>
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<span style="font-family: AvenirNextLTPro-Medium; font-size: large;"><b>Directions</b></span><br />
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<span style="font-size: large;">1. Beat the egg in a large mixing bowl. Add the ground turkey, Panko, 2 Tablespoons olive oil, parmesan, garlic, oregano, basil, salt, and pepper. Mix everything up just so the ingredients are combined – avoid overmixing. Roll into desired size balls, about the size of a golfball works well. Place all rolled meatballs on a large baking sheet.</span><br />
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<span style="font-size: large;">2. Place onion slices in the bottom of the crockpot, topped with 1 can of crushed tomatoes.</span></div>
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<a href="http://2.bp.blogspot.com/-f4K6VZGsRmQ/VqpnfvjSvJI/AAAAAAAAhFo/68QReM4Wx98/s1600/IMG_2281.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><span style="font-size: large;"><img border="0" height="320" src="http://2.bp.blogspot.com/-f4K6VZGsRmQ/VqpnfvjSvJI/AAAAAAAAhFo/68QReM4Wx98/s320/IMG_2281.JPG" width="281" /></span></a></div>
<span style="font-size: large;">3. Coat a large skillet with remaining Tablespoon of olive oil and bring to medium-high heat. Lightly brown the meatballs (only 6-8 meatballs at a time) for about 1 minute on each side. Layer the meatballs into the crockpot as you’re browning each batch. Once all browned meatballs have been added to the crockpot, pour remaining can of tomatoes on top.</span></div>
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<span style="font-size: large;">4. Cover and cook on low for 6 hours. Serve with whole wheat pasta or with whole wheat bread as a meatball sub and serve with a side salad. </span><br />
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<a href="http://4.bp.blogspot.com/-iG6lfJnwVyI/VqpneBXVACI/AAAAAAAAhFc/wKpmZPwCvPM/s1600/IMG_2279.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><span style="font-size: large;"><img border="0" height="320" src="http://4.bp.blogspot.com/-iG6lfJnwVyI/VqpneBXVACI/AAAAAAAAhFc/wKpmZPwCvPM/s320/IMG_2279.JPG" width="320" /></span></a><span style="font-size: large;">Would love your feedback once you try it!! Post how much you love it in the comments below!! </span><br />
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<span style="font-size: large;">If you are on your health and fitness journey and are looking for 1:1 support, motivation, help with meals and recipes, please fill out my application below for a spot in my next private fitness support group. </span><br />
*You will be required to workout 30 min day minimum (5-6 Days a week using a home fitness program from Team Beachbody) that we pick together based on your preference of workout and level of fitness, eat healthy, and check in daily to keep yourself accountable.<br />
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Anonymoushttp://www.blogger.com/profile/03208440717888103243noreply@blogger.com0tag:blogger.com,1999:blog-6685029834020436699.post-78870283949756404462016-01-17T11:24:00.001-08:002016-01-17T13:29:31.047-08:00Turning Your Excuses Into Your Reasons!<div>
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<b><span style="font-size: large;">"This isn't the right time, I have too much going on."</span></b></div>
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<span style="font-size: large;">Does this phrase sound familiar to you?!?</span></div>
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<span style="font-size: large;">I'm not going to lie, I have use this excuse as an outlet so many times but in the end, it did me no justice. In fact it held me back from what my fullest potential could be. It held me back from happiness, success, and confidence! Im talking about all areas of your life: Physical, Financial, Emotional, Spiritual, etc!</span></div>
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<span style="font-size: large;"><br /></span></div>
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<span style="font-size: large;">Part of me sharing my story and journey is to hopefully inspire just one person who truly needs it and has a desire for a great future ahead!</span></div>
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<span style="font-size: large;"><br /></span></div>
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<span style="font-size: large;">Now that I have shared about my situation with my divorce, I'm also going to share HOW I am going to get through it, along with WHY I needed to let go of my excuses.</span></div>
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<span style="font-size: large;">3 years ago, I was not in a happy place in my life. I had no confidence, no strength, not much happiness or even hope..</span></div>
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<span style="font-size: large;"><br /></span></div>
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<span style="font-size: large;">How did I gain happiness, confidence and success? </span><br />
<span style="font-size: large;">Two things:</span></div>
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<b><span style="font-size: large;">1. God.</span></b><br />
<span style="font-size: large;"> Over the past 2 years I have given myself to the lord. I decided to take my journey and build a relationship with him. It has been the best 2 years of my life. </span></div>
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<span style="font-size: large;"><br /></span></div>
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<span style="font-size: large;">How could it be the best 2 years when I've been going through so much other struggle and damage in my life? </span></div>
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<span style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif; font-size: small;">Because I know God has given me strength, happiness, courage and the ability to believe that I am here for a purpose and that the struggles I am going through will only take me to something so much greater for my future!</span></div>
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<span style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif; font-size: small;"><br /></span></div>
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<span style="font-family: Helvetica Neue Light, HelveticaNeue-Light, helvetica, arial, sans-serif; font-size: small;">I truly believe without God in my life, I would have given up, not thought twice about settling for less, but instead I gained strength to fight harder! </span></div>
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<b><span style="font-size: large;">2. My career as a fitness coach.</span></b></div>
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<span style="font-size: large;">You may roll your eyes and say oh gosh she's talking about it again.. And that's ok!</span></div>
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<span style="font-size: large;">I truly believe everyone is entitled to their own opinion. But hear me out at least before you roll your eyes or judge.</span></div>
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<span style="font-size: large;">There are so many different ways that my life has changed since starting this career as a fitness coach 3 years ago.</span></div>
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<span style="font-size: large;"><br /></span></div>
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<span style="font-size: large;">From finding myself in my own physical transformation and financial freedom, I was also finding confidence and happiness with who I was. I did this by reading and listening to personal growth and development that I never listen to before, because I just didn't think it was necessary. Here it has completely transformed my life with confidence, Learning to be completely satisfied with the person that I am, and just having such a positive outlook on everything in life.</span></div>
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<span style="font-size: large;"><br /></span></div>
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<span style="font-size: large;">Trust me I was not always this positive and full of belief! But it changed because of the journey I took. That decision I made for not only myself, but for my family as well. </span></div>
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<span style="font-size: large;">Physically, ok come on we all know exercise is a stress relief! Why don't we do it? Because we make excuses as I mentioned above that we just have too much going on or not enough time. Little did we know, we have time to watch TV, mope and lay in bed and complain about our problems, and have long conversations to our friends and family... OK I hope I just made you realize that you have enough time to exercise for 30 minutes LOL. </span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">I'm not saying you have to go to the gym, doing a quick 30 minute workout at home is definitely sufficient! It will relieve your stress, take away the anxiety, and help you become happier and healthier! I did NOT want to workout, but I knew that if I didn't, that stress and emotion would keep building up, and me sitting here crying about my problems was doing me NO justice!!! </span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">Financially, I was grew up in a family that lived paycheck to paycheck. As I had my nursing career, I did good for myself and family, but never had a savings. We didn't "struggle" per say, but could not just jump and go on a vacation if we wanted without worrying if we had enough money in our account.</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">Now that I am raising my boys as a single mother, I can say that I have made a career with doing what I love and am passionate about (health and fitness) to the point that I will be able to provide for my boys, and still give them the life I've always wanted to give them. I won't say it was easy, I mean it took time, sacrifice, and dedication, but the pay off has been such a blessing to us just after 1 year!</span></div>
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<span style="font-size: large;">Today...Despite the struggles and obstacles that are in front of me, I've learned that making excuses will only keep me from more amazing opportunities. Making excuses only stop me from my fullest potential, happiness, and success! </span></div>
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<span style="font-size: large;"><br /></span></div>
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<span style="font-size: large;">Instead of saying reasons why you can't, start making them your reasons why you should!</span></div>
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<span style="font-size: large;">I'm leaving you with this... Do not base decisions or hold back because you feel "It's not YOUR time" or wait and do it at "your best convenience". There will never be a "good time" and honestly, this isn't about you, this is about doing it on God's timing! Believe His plan and I can promise and reassure you if you trust and have faith, it WILL all work out!! </span><br />
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Anonymoushttp://www.blogger.com/profile/03208440717888103243noreply@blogger.com1tag:blogger.com,1999:blog-6685029834020436699.post-32491482165126461092016-01-14T09:35:00.000-08:002016-01-14T09:51:07.976-08:00Hammer and Chisel Week 5 and Figure Competition Prep 15 weeks out!<div class="separator" style="clear: both;">
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<span style="font-size: large;">So this Hammer and Chisel is definitely my FAVORITE home fitness program!! It gives me everything I need!! I get the heavier weight training, cardio, plyo all in 1 program!! Best of both worlds!! </span></div>
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<a href="http://1.bp.blogspot.com/-7aB1N-6gtbM/VpfaZ9nwZtI/AAAAAAAAhEo/XNnFsGdicIY/s1600/Screen%2BShot%2B2016-01-14%2Bat%2B12.26.47%2BPM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Deidra Penrose, NPC Figure Competitor, fitness competitor, top Beachbody Coach PA, fitness tips, clean eating tips, meal plan, Hammer and Chisel meal prep, Hammer and Chisel Meal Plan, healthy mom tips, fit nurse, weight loss journey, fitness motivation, fitness goals, women weight lifting" border="0" height="400" src="http://1.bp.blogspot.com/-7aB1N-6gtbM/VpfaZ9nwZtI/AAAAAAAAhEo/XNnFsGdicIY/s400/Screen%2BShot%2B2016-01-14%2Bat%2B12.26.47%2BPM.png" title="" width="321" /></a></div>
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<span style="font-size: large;"><br /></span></div>
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<span style="font-size: large;">As Im training for my 3rd Figure Competition, I need that variety! I am really needing to build muscle in my quads, shoulders and back! Yes, all the areas that the judges look at most for figure competitors lol.. I need work!! </span></div>
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<a href="https://lh3.googleusercontent.com/-L3Y00Y97na4/VpfOSA0OgGI/AAAAAAAAhDw/Dw42PemJ8vc/s1600/blogger-image--568768167.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Deidra Penrose, NPC Figure Competitor, fitness competitor, top Beachbody Coach PA, fitness tips, clean eating tips, meal plan, Hammer and Chisel meal prep, Hammer and Chisel Meal Plan, healthy mom tips, fit nurse, weight loss journey, fitness motivation, fitness goals, women weight lifting" border="0" height="400" src="http://lh3.googleusercontent.com/-L3Y00Y97na4/VpfOSA0OgGI/AAAAAAAAhDw/Dw42PemJ8vc/s400/blogger-image--568768167.jpg" title="" width="300" /></a></div>
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<span style="font-size: large;">Im doing something different this time... I have trained for both my shows previously working out at the gym AND home, but this time, I will soley focus on my workouts at home! I am moving and am getting my incline treadmill which will help with some of my morning cardio workouts or post leg workouts, getting my bowflex dumbbells of course, and bench with a leg extension .. I am also working on getting another piece of equipment so I can do arm, shoulder, and back workouts with cables. Time to show people what can happen at home!! </span></div>
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<span style="font-size: large;">I love the gym, but for me, its more convenient with getting my workouts in the morning and doing another quick workout in between work. I don't have to take my kids anywhere or wake them up! So for any mommas out there that feel the same way, trust me, you can make it happen and it doesn't have to take a gym membership!!</span></div>
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<a href="https://lh3.googleusercontent.com/-McXUUP3nx8Y/VpfOT4i5noI/AAAAAAAAhD4/kL0ruKRXTCs/s640/blogger-image-2147249923.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Deidra Penrose, NPC Figure Competitor, fitness competitor, top Beachbody Coach PA, fitness tips, clean eating tips, meal plan, Hammer and Chisel meal prep, Hammer and Chisel Meal Plan, healthy mom tips, fit nurse, weight loss journey, fitness motivation, fitness goals, women weight lifting" border="0" height="320" src="http://lh3.googleusercontent.com/-McXUUP3nx8Y/VpfOT4i5noI/AAAAAAAAhD4/kL0ruKRXTCs/s320/blogger-image-2147249923.jpg" title="" width="256" /></a><br />
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<span style="font-size: large;">This past weekend, I was away and did manage to get my workouts in at the hotel gym which was fun because I was able to workout with my girls!! It is so fun just being able to surround yourself around other positive and uplifting people with the same passion for health and fitness and exercise and just trying to better yourself and be a great role model!</span></div>
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OK we kinda rocked this one out!!</div>
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<a href="https://lh3.googleusercontent.com/-jffpbK2GoQk/VpfOYlaVkDI/AAAAAAAAhEQ/A9YplEj_YNQ/s1600/blogger-image-1357736540.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Deidra Penrose, NPC Figure Competitor, fitness competitor, top Beachbody Coach PA, fitness tips, clean eating tips, meal plan, Hammer and Chisel meal prep, Hammer and Chisel Meal Plan, healthy mom tips, fit nurse, weight loss journey, fitness motivation, fitness goals, women weight lifting, shakeology, pre workout drink, health shake, high quality protein shake, meal replacement shake" border="0" height="400" src="http://lh3.googleusercontent.com/-jffpbK2GoQk/VpfOYlaVkDI/AAAAAAAAhEQ/A9YplEj_YNQ/s400/blogger-image-1357736540.jpg" title="" width="300" /></a></div>
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<span style="font-size: large;">I wont say its easy every day, trust me, I struggle too and need my pre-workout drink to get my butt going in the morning, but I do work hard daily to make it happen! Once I get that Pre-workout in, its on like donkey kong!! I use Our Beachbody Performance Line (my new favorite)<b><u> <a href="http://www.teambeachbody.com/shop/-/shopping/BBPEnergize?referringRepId=317176">Energize</a></u></b>! I ran out so kept with my <a href="http://www.teambeachbody.com/shop/-/shopping/EandETub?referringRepId=317176"><b>Energy and Endurance</b></a>... they are the two pre workouts that don't give me jitters or make me itchy from the niacin!</span></div>
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<a href="https://lh3.googleusercontent.com/-otlj0BJ8K3w/VpfOXIMaleI/AAAAAAAAhEI/JZj8ECIfLo0/s1600/blogger-image--418145808.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Deidra Penrose, NPC Figure Competitor, fitness competitor, top Beachbody Coach PA, fitness tips, clean eating tips, meal plan, Hammer and Chisel meal prep, Hammer and Chisel Meal Plan, healthy mom tips, fit nurse, weight loss journey, fitness motivation, fitness goals, women weight lifting" border="0" height="264" src="http://lh3.googleusercontent.com/-otlj0BJ8K3w/VpfOXIMaleI/AAAAAAAAhEI/JZj8ECIfLo0/s320/blogger-image--418145808.jpg" title="" width="320" /></a></div>
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<span style="font-size: large;">NUTRITION:</span><br />
<span style="font-size: large;">Ok who agrees that nutrition is like the hardest thing with being healthy?!?! I meal prep and plan out what Im eating, but it doesn't always work out that way!</span><br />
<span style="font-size: large;">Hey, do I still get an A for Effort?!? </span><br />
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<span style="font-size: large;">I got lots of baked chicken, turkey meatballs, salads, green beans, cucumbers, buffalo cauliflower (yes its amazing), and fresh fruit!! </span><br />
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<a href="http://3.bp.blogspot.com/-mUmbgXtWF0g/Vpffz_0bAGI/AAAAAAAAhE4/XT9JajoHCa4/s1600/Screen%2BShot%2B2016-01-14%2Bat%2B12.49.33%2BPM.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="400" src="http://3.bp.blogspot.com/-mUmbgXtWF0g/Vpffz_0bAGI/AAAAAAAAhE4/XT9JajoHCa4/s400/Screen%2BShot%2B2016-01-14%2Bat%2B12.49.33%2BPM.png" width="280" /></a></div>
<span style="font-size: large;">Every day, I include my <a href="http://deidrap8.blogspot.com/p/shakeology.html"><b>Shakeology</b></a> to help give me the dense nutrition and superfoods to really fuel my body! </span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">For my show prep, I will be using it 2 times daily morning and second snack of the day as I did for my last 2 shows, and then about 4 weeks out, I will cut it out all together just to make sure I can lean out as much as possible since I can't even eat fruit then.</span><br />
<span style="font-size: large;">I literally cook up everything I need in 2 hours or less so its all done and I stress less during the week!!</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">Also, for my kids, yes, they do eat almost all of this too!! They love chicken, fruit, veggies (my 3 year old loves salad with greek yogurt ranch!) and some of my fancy recipes!!</span><br />
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<span style="font-size: large;">So here you have it!! This is my week so far and despite a little off tracking with my nutrition (3 cheat meals over the weekend), Im back on and kicking butt this week!! Sunday I will be sharing my progress pics! STAY TUNED!!!</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">*If you would like to get daily support, motivation, and help with your fitness goals, please fill out the application below for a spot in my next private online group fitness challenge! </span><br />
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There will be a requirement to use a home fitness program of your choice with Team Beachbody that I will help you pick based on your fitness level and preference of workout along with incorporating Shakeology into your regimen 1 meal a day with your other 4 meals a day to help with your nutrition!<br />
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<br />Anonymoushttp://www.blogger.com/profile/03208440717888103243noreply@blogger.com0tag:blogger.com,1999:blog-6685029834020436699.post-51960335547071286452016-01-05T16:17:00.004-08:002016-01-05T16:17:42.224-08:00Thai Shrimp and Rice Noodles<span style="font-size: large;">It doesn't get any better than this!! My 4 FAVORITE ingredients (and maybe yours too) all in 1 recipe!?!? Yes, its going to be that simple!!!</span><div>
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<span style="font-size: large;">So I've had Thai Chicken before (another recipe on my blog here), but this was just awesome, and I even took away the 1 ingredient that I didn't want to use because its not "clean". So I did a trial and error, and it turned out to be a success!!</span></div>
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<span style="font-size: large;">Please comment below if you try it!! Would love to hear your thoughts!!!</span></div>
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<b><u><span style="font-size: x-large;">THAI SHRIMP AND RICE NOODLES</span></u></b></div>
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<a href="http://2.bp.blogspot.com/-TLL4O5mdkqM/VoxaFzXbrUI/AAAAAAAAhDg/D6IBwhkLw-k/s1600/1919059_10101809399286352_3083210220777749943_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Deidra Penrose, Beachbody coach PA, thai shrimp, rice noodles, natural peanut butter, sriracha recipes, Hammer and chisel recipe, 21 day fix recipe, shrimp recipe, clean eating tips, healthy dinner recipes, healthy mom, spicy recipes, getting fit, nurse and fitness, fitness accountability, fitness motivation" border="0" height="400" src="http://2.bp.blogspot.com/-TLL4O5mdkqM/VoxaFzXbrUI/AAAAAAAAhDg/D6IBwhkLw-k/s400/1919059_10101809399286352_3083210220777749943_n.jpg" title="Thai Shrimp and Rice Noodles" width="400" /></a></div>
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<b>I<span style="font-size: large;">ngredients:</span></b></div>
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<ul>
<li><span style="font-size: large;">Package of Rice Noodles (got in international section in grocery store)</span></li>
<li><span style="font-size: large;">12 oz Shrimp (peeled and cooked according to package)</span></li>
<li><span style="font-size: large;">1 Tbsp Natural Peanut Butter</span></li>
<li><span style="font-size: large;">2 Tbsp Sriracha Sauce</span></li>
<li><span style="font-size: large;">1 Tbsp Chili Sauce</span></li>
<li><span style="font-size: large;">1 Tbsp Minced Garlic</span></li>
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<b><span style="font-size: large;">Directions:</span></b></div>
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<ol>
<li><span style="font-size: large;">Cook Rice Noodles according to package on back, strain when cooked and placed back in pan on stove on low-medium</span></li>
<li><span style="font-size: large;">Cook shrimp according to directions on package</span></li>
<li><span style="font-size: large;">In separate bowl, add Peanut Butter and 1/2 tsp hot water and stir.</span></li>
<li><span style="font-size: large;">Add rest of ingredients (Sriracha, Chili, and garlic) to peanut butter mixture</span></li>
<li><span style="font-size: large;">Add mixture into noodles on stove</span></li>
<li><span style="font-size: large;">Add shrimp to mixture</span></li>
<li><span style="font-size: large;">Stir and serve.</span></li>
<li><span style="font-size: large;">ENJOY!!</span></li>
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<span style="font-size: large;">Hope you love as much as I did!! This recipe is great with steamed broccoli!</span></div>
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<span style="font-size: large;">If you are using the 21 Day Fix or Hammer and Chisel, here are the containers for this recipe:</span></div>
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<span style="color: red; font-size: large;">1 RED</span></div>
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<span style="font-size: large;">1 TSP</span></div>
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<span style="background-color: #cccccc; color: yellow; font-size: large;">1 YELLOW</span></div>
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<span style="background-color: white; color: #38761d; font-size: large;">1 GREEN (if your adding broccoli) :)</span></div>
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<span style="font-size: large;">For more clean eating tips, recipes, daily motivation and accountability to help you reach your ultimate health and fitness goals, please fill out my application below to have a spot in my next private fitness challenge/support group!</span></div>
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Anonymoushttp://www.blogger.com/profile/03208440717888103243noreply@blogger.com0tag:blogger.com,1999:blog-6685029834020436699.post-53370522714830214882016-01-03T22:47:00.000-08:002016-01-03T22:47:24.180-08:00Hammer and Chisel Week 4 Fitness Plan<div class="separator" style="clear: both; text-align: left;">
<span style="font-size: large;">Good morning good morning its a new week and the first full week to a brand new Year 2016!!! </span></div>
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<span style="font-size: large;">Are you so excited about what is to come for your fitness journey? I know I am!! </span></div>
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<span style="font-size: large;">Every year, so many of us make New Year Resolutions and I will also say so many of us NEVER stick to them!! How long does it usually take for you to fall off with the same old healthy eating, "dieting", going to the gym, stop smoking, drinking, swearing (yup mine unfortunately :/), gambling, and more?? We just want the bad habits to go away and the good habits to come! But its almost seeming impossible to keep them up after just a few weeks!</span></div>
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<span style="font-size: large;">Heres what I want to tell you. Please do not think because I said these and you make the same resolution AGAIN, that Im telling you to let it go because it's not possible... IT IS POSSIBLE!! I want THIS year to be YOUR year!! I do not want you to have to keep going over this time and time again!! </span></div>
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<span style="font-size: large;">But the key to this whole New Years Resolution is to really focus and make "habits" out of this so you don't have to keep going back!! For instance "Im going to DIET".. GAH I hate that word!!! If you are thinking you are just going to "DIET", then NO, you will NOT stick with it!! WHY?? Because you cannot live off of a diet, you cannot live off of never eating carbs or fats again!! Sorry if that was your plan, but I'm going to be real with you right now! Do NOT starve yourself from the nutrients your body needs just to be "skinny"... because you will end up back where you started, if not worse! I may be hitting home with some of you??? </span></div>
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<span style="font-size: large;">I'm not trying to push buttons or make you feel sad about what your doing, I am simply telling you this because again, I want this to be your year of lots of success and happiness and freedom, and I want to help YOU get there without putting stress on your body, ruining your body, and putting your body in jail.. The solution to this is simple:</span></div>
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<span style="font-size: large;">Make it a LIFESTYLE!! YES!!!! That's it!! Its that easy!! Did you know if you follow the 80/20 rule, have a cheat meal 1 time a week and just eat HEALTHY the rest of the week, add 30 minute workouts (you can even do these at home and I can show you how- See application at bottom), you can get the results you want without feeling like your neglecting your body and health!!</span></div>
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<span style="font-size: large;">I cannot tell you how much my life has changed by skipping the diets, starving myself, and just did the right things that may be hard to do at first, but afterwards will make you feel and look amazing!!</span></div>
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<span style="font-size: large;">So now I am going to show you what I do!! Get ready!!</span></div>
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<span style="font-size: large;">So when I said about working out at home, yes, that is exactly what I do!! Being a momma of 2 boys ages 3 and 4, it gets complicated making it to the gym for the 2 hours morning or afternoon that they are available, plus driving back and forth, plus the good old gym membership.. yea you get me right?? If I have the opportunity to roll out of bed while boys are still sleeping, I can get a 30 minute workout in which is the time it would take me to drive back and forth to the gym, and just get it done without hassle! </span></div>
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<span style="font-size: large;">The program I am doing right now is called Hammer and Chisel! It's possibly my FAVORITE home fitness program I have EVER done!!! I did love going to the gym, its just not always convenient, so I get the gym type environment in this program, along with:</span></div>
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<li><span style="font-size: large;"> A schedule to follow so I know exactly what Im doing</span></li>
<li><span style="font-size: large;">A nutrition plan telling me how many containers of what I need to get all my nutrients in per day</span></li>
<li><span style="font-size: large;">Color coded containers for each food group- You'd be surprised what you can fit in these bad boys!</span></li>
<li><span style="font-size: large;">A month supply (30 day) of<b><u> </u></b><a href="http://deidrap8.blogspot.com/p/shakeology.html"><b>Shakeology</b> </a>which is our health shake meal replacement that will give you all the superfoods and dense nutrients your body isn't getting from your typical every day foods (unless you juice with a million veggies and vitamins which by that time your spending $600) :P</span></li>
<li><span style="font-size: large;">And when you sign up with ME, you get ME as your coach (I have one too still)</span></li>
<li><span style="font-size: large;">Access to an online support group/challenge group for daily tips, recipes, motivation, and surrounding yourself around others with similar goals! </span></li>
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<span style="font-size: large;">How cool is that???!?! Pretty awesome to me!! Again, I've started my journey doing this 3 years ago, and here I am today still doing it, rocking different programs, staying on top of my nutrition, and feeling amazing!</span></div>
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<span style="font-size: large;">Here is what I have planned for this week! Now I will be traveling from Thursday until Sunday, so I will still pack my cooler with lots of healthy foods and snacks so I stay on track!!</span></div>
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<a href="http://4.bp.blogspot.com/-9Lpcfa7Obd0/VooM3Jvrn7I/AAAAAAAAhDQ/8ouEZf0jx9E/s1600/Screen%2BShot%2B2016-01-04%2Bat%2B1.09.39%2BAM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-size: large;"><img alt="Deidra Penrose, Hammer and Chisel meal plan, healthy grocery shopping on a budget, healthy new mom, mom fitness, accountabilty, fitness motivation, getting fit, women building muscle, Shakeology, New Year Resolutions,successful beachbody coach PA, diamond beachbody coach, fitness journey, fitness transformation, clean eating tips, mom weight loss" border="0" height="640" src="http://4.bp.blogspot.com/-9Lpcfa7Obd0/VooM3Jvrn7I/AAAAAAAAhDQ/8ouEZf0jx9E/s640/Screen%2BShot%2B2016-01-04%2Bat%2B1.09.39%2BAM.png" title="" width="638" /></span></a></div>
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<span style="font-size: large;">How do you like that?? My recipes such as <a href="http://deidrap8.blogspot.com/2013/09/chicken-alfredo-with-spaghetti-squash.html"><b>Spaghetti Squash Chicken Alfredo</b></a>, and <a href="http://deidrap8.blogspot.com/2013/09/greek-salad-clean-version.html"><b>Greek Salad</b></a> are here on my blog under clean eating recipes!! </span><br />
<span style="font-size: large;">And I even added my grocery list for ya!! Trying to make it sweet and simple! Simple nutrition is sometimes best so your saving time prepping the food and money buying the food!</span><br />
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<span style="font-size: large;">You will see I do drink my <a href="http://deidrap8.blogspot.com/p/shakeology.html"><b>Shakeology</b></a> more than once a day sometimes, and this is because I will be traveling, instead of my buying fast food, its just healthier and easier this way! Its also my sweet tooth craving! :)</span><br />
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<b><u><span style="font-size: large;">My workout plan is as follows:</span></u></b><br />
<span style="font-size: large;">MONDAY- CHISEL BALANCE</span><br />
<span style="font-size: large;">TUESDAY- MAX HAMMER STRENGTH</span><br />
<span style="font-size: large;">WEDNESDAY- CHISEL CARDIO AND GLUTES</span><br />
<span style="font-size: large;">THURSDAY- OFF DAY (YAY)</span><br />
<span style="font-size: large;">FRIDAY- ISO SPEED HAMMER</span><br />
<span style="font-size: large;">SATURDAY- CHISEL AGILITY</span><br />
<span style="font-size: large;">SUNDAY- HAMMER POWER AND 10 MIN ABS</span><br />
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<span style="font-size: large;">So there you have it!! The workouts again like I said, its like you at a gym, I use dumbbells, a bench or stability ball, a pull up bar or band with over the door extension (you can buy at walmart or target), and boom, your ready for amazing results!!!</span><br />
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<span style="font-size: large;">If you would like more information on getting started in my 30 day fitness challenge/support group online (held in a private group on Facebook), please fill out the application below for a spot! I will contact you within 24 hours.</span><br />
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<br />Anonymoushttp://www.blogger.com/profile/03208440717888103243noreply@blogger.com0tag:blogger.com,1999:blog-6685029834020436699.post-85797126497748335862016-01-02T13:29:00.000-08:002016-01-02T13:29:02.938-08:00How To Use Pinterest to Gain Attraction To Your Social MediaI have been doing some good ol Training for my Pinterest account because I love Pinterest personally, have found amazing ideas, lots of motivation, and amazing challengers and coaches to join my team because of utilizing it!<br />
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So today, I just want to share with you all a few tips to help you expand your network through the use of Pinterest!!<br />
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First off, I am NOT a professional.. I have to give credit to Melanie Duncan and Natalie Jill for their amazing training and tips!!!<br />
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This is my top 5 tips from both of their trainings!! I will recommend you still doing their training, because just my 5 tips does not do justice for their knowledge and skill!!!!<br />
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<b>1. Your Pinterest account should have your "pins" linking to YOUR other social media avenues... Ex. Blog, Youtube channel, etc.</b><br />
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If your "pins" are directed to another persons' social media, how are you going to gain traction?? You are basically giving away your potential clients and team mates to someone else by pinning and having it directed to someone else!!<br />
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I use my blog for all my detailed information because it is perfect for recipes for my challengers, friends, and family, information on what I have to offer fitness and nutrition wise for my challengers and coaches, and I love sharing my fitness journey for my audience on social media!! Instead of having to re-write everything every time I talk to someone, the use of my blog comes into perfect use!! Being able to PIN everything I post only give my audience the ability to see more, and hopefully reaches out to their friends and family also to help, motivate, and inspire them as well!!<br />
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<b>2. Make sure you have good solid topics for your "BOARDS" so its easy for people who are scrolling through your Pinterest account can see what you are all about! </b><br />
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Your boards should ONLY have pins from that topic is!! Making them specific will help you gain new followers in that area!!<br />
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For example:<br />
Gluten Free Meals- Be sure you only have gluten free meals and recipes on that board<br />
Fitness Motivation- Add quotes, pictures, etc to this board<br />
Healthy meal plans- Self explanatory<br />
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<b>3. Make your images EYE-CATCHING!!</b><br />
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<a href="http://3.bp.blogspot.com/-tvh4BRBuMZw/Vog4rHld7II/AAAAAAAAhC0/t0C-fT9wf4k/s1600/Screen%2BShot%2B2015-12-31%2Bat%2B12.11.00%2BAM.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="http://3.bp.blogspot.com/-tvh4BRBuMZw/Vog4rHld7II/AAAAAAAAhC0/t0C-fT9wf4k/s320/Screen%2BShot%2B2015-12-31%2Bat%2B12.11.00%2BAM.png" width="223" /></a>People look through pinterest and go further because they like what they see in the image!! So if you can make that image eye-catching, you have a golden opportunity to increase the number of "clickers" and followers!!<br />
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Just to go in depth a little more, here are a few things I learned to make the images more eye-catching:<br />
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<ul><a href="http://2.bp.blogspot.com/-5bJyHC9Okf4/Vog40g2YoaI/AAAAAAAAhC8/UIaxIXWcqyY/s1600/How%2Bto%2Bstay%2BMotivated.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="http://2.bp.blogspot.com/-5bJyHC9Okf4/Vog40g2YoaI/AAAAAAAAhC8/UIaxIXWcqyY/s320/How%2Bto%2Bstay%2BMotivated.png" width="224" /></a>
<li>Use long images, rather than square or wide- you can do this by using the programs <a href="http://www.canva.com/">www.Canva.com</a> or <a href="http://www.picmonkey.com/">www.Picmonkey.com</a> (I used both, I just prefer Picmonkey).</li>
<li>Add a link to your site for people to go for more information on your image- I put my blog site because thats where I turn all my traffic to on all my social media. I also use the transparency on picmonkey and minimize so it doesn't "pop" as much as the other writing that I am trying to grab peoples attention. </li>
<li>Add a "call to action" ex. "CLICK THE IMAGE fore more detail", "Click here to learn more", "Click to find out how"... and so on. I think you get it :)</li>
<li>Make the images with good lighting and pretty to look at!!! </li>
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<li>Use apps like photo editor to lighten your pics or use a good filter to change the color image to fit your personality (try to use the same one each time).</li>
<li>Food pics close up look good where its focused more on a certain part</li>
<li>Be sure its not blurry (as in your didn't focus good enough on taking the pic)</li>
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<li>Don't have too much clutter in your images. If you have a collage of too many pics that are hard to see, people won't click. Make sure all pics are a good size and visible on Pinterest when searching!</li>
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<a href="http://2.bp.blogspot.com/-YiRVDiyKZt8/Vog4mIquNeI/AAAAAAAAhCs/LIG6a3T2Lxc/s1600/Fats-%2Bhealthy.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="http://2.bp.blogspot.com/-YiRVDiyKZt8/Vog4mIquNeI/AAAAAAAAhCs/LIG6a3T2Lxc/s320/Fats-%2Bhealthy.png" width="222" /></a>Here are some examples of images I used for Pinterest... I use bright colors to make them eye-catching, used filters on the pics that I took of myself, and close ups with the food pics. </div>
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I put my blog link to every image at the bottom so people know where to go for more.</div>
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I have a call to action on every picture so my audience knows where to go for more of what they see that is sparking their interest!!</div>
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The images are long (not wide), but not too cluttered with just a few pictures in each image.</div>
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<b>4. If you are using your Pinterest as a Business account, keep it MOSTLY your business boards! </b></div>
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I keep my boys Birthday party ideas, etc private.. I do keep a couple public just to show my personality a little!! Fashion, house decorating ideas ... that is what I like to also post on other social media, so everyone gets the same type of content!!</div>
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<b>5. Convert your Pinterest account to a Business account- </b></div>
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Be sure you convert it to a business account by going to <a href="https://business.pinterest.com/en">https://business.pinterest.com/en</a></div>
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When you have a business account, you can also promote pins for FREE so more people can see your content!! There is a wait list, so be sure you fill out the information to get on the wait list and when it asks you how much you would spend, be generous! Don't worry, they wont require you to spend that much that you put down!!</div>
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I hope these tips help you get your Pinterest started off right and you can build upon it on a regular basis!!! I use my Pinterest a good 3 times per week. The more you use it, the more Pinterest will recognize and bump you up on the wait list to promote pins!! :)</div>
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Now.. go get that Pinterest up and running!!</div>
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Anonymoushttp://www.blogger.com/profile/03208440717888103243noreply@blogger.com1tag:blogger.com,1999:blog-6685029834020436699.post-43833158315837444472015-12-30T22:14:00.002-08:002015-12-30T22:14:32.654-08:00Did you know... Healthy FAT helps you BURN FAT?<div class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/-bUZWJlhmUss/VoTC7D0wqxI/AAAAAAAAhCQ/mi5ZiJ3mAJQ/s1600/Screen%2BShot%2B2015-12-31%2Bat%2B12.22.37%2BAM.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img alt="Deidra Penrose, healthy fats, fat helps you burn fat, why are fats good for you, 21 day fix, portion control, macros, Diamond beachbody coach, elite beachbody coach, successful beachbody coach PA, fitness journey, weight loss journey, nutrition tips" border="0" height="400" src="http://1.bp.blogspot.com/-bUZWJlhmUss/VoTC7D0wqxI/AAAAAAAAhCQ/mi5ZiJ3mAJQ/s400/Screen%2BShot%2B2015-12-31%2Bat%2B12.22.37%2BAM.png" title="" width="276" /></a></div>
<span style="font-size: large;">So many people try to stay away from fat altogether because they have this thought in their mind that it will make you gain weight! FALSE!!! </span><br />
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<span style="font-size: large;">Its the unhealthy fat that makes you gain weight! If you put yourself on a healthy diet, and eat good fats, your body will actually help you on your weight loss journey!</span><br />
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<span style="font-size: large;">One thing I will add is if you are going to add healthy fats, please be aware there is NO healthy fat that is calorie free! That does not mean leave it out of your regimen! It means you will just have to have fewer of another macronutrient with the same amount of calories per gram... yup.. CARBS! I am not saying leave carbs out either lol!</span><br />
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<span style="font-size: large;">You need a good portion of each to really give you the best results possible! I do not count calories simply because you can eat 100 calorie M&Ms all day and still be in your calorie range and nothing else... Well, that is NOT the healthy and long term healthy route! So, I would rather count macros so you are getting each food group and getting nutrients in to fuel your body. That would be called the "Right way" of a healthy nutrition regimen. </span><br />
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<span style="font-size: large;"><u>Why low fat diets are NOT good for you</u>:</span><br />
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<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-ySM5TFCKIcE/VoTHSIb18-I/AAAAAAAAhCc/INQsd_X59Bs/s1600/10277108_10152156943572685_2651036218297403854_n.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img alt="Deidra Penrose, healthy fats, fat helps you burn fat, why are fats good for you, 21 day fix, portion control, macros, Diamond beachbody coach, elite beachbody coach, successful beachbody coach PA, fitness journey, weight loss journey, nutrition tips" border="0" height="195" src="http://4.bp.blogspot.com/-ySM5TFCKIcE/VoTHSIb18-I/AAAAAAAAhCc/INQsd_X59Bs/s200/10277108_10152156943572685_2651036218297403854_n.jpg" title="" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">I can't help it, I LOVE Peanut Butter!!! </td></tr>
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<span style="background-color: white; color: #232323; font-family: ProximaNova;"><span style="font-size: large;">"Lower-fat diets can have negative impact on <i>adipokines</i> which impact fat loss. <i>Adipokines</i> are hormones released specifically from your fat cells. One such hormone, <i>adiponectin</i>, is a true fat-burning hormone that works to enhance your metabolism and increase the rate in which fats are broken down, curbing your appetite. Lower-fat diets lead to lower levels of <i>adiponectin</i>." -Bodybuilding.com</span></span><br />
<span style="background-color: white; color: #232323; font-family: ProximaNova;"><span style="font-size: large;"><br /></span></span>
<span style="background-color: white;"><span style="font-size: large;"><span style="color: #232323; font-family: ProximaNova;">Not only do you NOT want to have a low fat diet, but when you are eating fats (healthy fats), they are actually more satisfying to you compared to other nutrients! Many low calorie foods will keep you hungry which causes over eating. So adding these healthy fats will </span></span></span><span style="color: #232323; font-family: ProximaNova; font-size: large;">actually prevent the issue of over eating!</span><br />
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<span style="background-color: white;"><span style="font-size: large;"><span style="color: #232323; font-family: ProximaNova;">One more thing.. be sure when you are eating, you want to portion size! Eating 5-6 small frequent meals is recommended. When you eat these smaller meals, you will feel fuller longer, whereas if you ate 2 or 3 big meals, you are starving by the time you eat, and then you over eat, insulin levels spike and peek and throws off your entire body. This may not happen right away, but long term affects of overeating will cause these possible issues.</span></span></span><br />
<span style="background-color: white;"><span style="font-size: large;"><span style="color: #232323; font-family: ProximaNova;"><br /></span></span></span>
<span style="background-color: white;"><span style="font-size: large;"><span style="color: #232323; font-family: ProximaNova;">I have personally found lots of success with portion control and using the color coded containers from <b><i>Beachbody's</i></b> <b><a href="http://deidrap8.blogspot.com/p/21-day-fix.html">21 Day Fix Program</a>! </b></span></span></span><br />
<span style="background-color: white;"><span style="font-size: large;"><span style="color: #232323; font-family: ProximaNova;"><br /></span></span></span>
<span style="background-color: white;"><span style="font-size: large;"><span style="color: #232323; font-family: ProximaNova;">Not only are you getting a fitness program with 30 minute workouts that work your entire body and help you tone, lose inches, and get ripped, but also the nutrition plan is incredible and focused on portion control! This portion control nutrition guide allows you enough portions of each food group to fuel your body and get the best of the best results! </span></span></span><br />
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<span style="background-color: white;"><span style="font-size: large;"><span style="color: #232323; font-family: ProximaNova;">I am currently eating 4 servings of fats a day based on the program and I am 5'5 and 140 pounds. This is what is working for me and if you are looking for a specific regimen, this is a perfect opportunity to get you exactly where you want with your health and fitness goals!</span></span></span><br />
<span style="background-color: white;"><span style="font-size: large;"><span style="color: #232323; font-family: ProximaNova;"><br /></span></span></span>
<span style="background-color: white;"><span style="font-size: large;"><span style="color: #232323; font-family: ProximaNova;">*For more information on getting started on a regimen and you would like my free coaching, please fill out the application below for a spot in my next fitness challenge group/support group where you will get daily tips, recipes, motivation, and support!</span></span></span><br />
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<span style="background-color: white;"><span style="font-size: large;"><span style="color: #232323; font-family: ProximaNova;"><br /></span></span></span>Anonymoushttp://www.blogger.com/profile/03208440717888103243noreply@blogger.com0tag:blogger.com,1999:blog-6685029834020436699.post-9258686586616322015-12-27T14:06:00.002-08:002015-12-27T14:07:10.238-08:00Hammer and Chisel Beachbody Journey Progress<span style="font-size: large;">Although I may have checked out this week from posting here, I have not checked out with my fitness and health journey! I am getting ready to start up week 4 with Hammer and Chisel and Im pretty pumped!!! I have come a long way from week 1 to week 3!!</span><br />
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<span style="font-size: large;">5 pound weight loss, but lots of other changes other than the scale!!</span><br />
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<tr><td class="tr-caption" style="text-align: center;">WEEK 3</td></tr>
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<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-wRO09mErmrM/VoBT28m8V9I/AAAAAAAAhBg/Dpk3lk7Bogs/s1600/IMG_8676.JPG" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="320" src="http://1.bp.blogspot.com/-wRO09mErmrM/VoBT28m8V9I/AAAAAAAAhBg/Dpk3lk7Bogs/s320/IMG_8676.JPG" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">WEEK 1 </td></tr>
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<span style="font-size: large;">So just to back track a little, I got all my workouts in, but there was a day I missed so the next day I got A double in!! Food has been great other than a couple cheats maybe 1 or 2 more than anticipated, but hey, Im making progress over Christmas so I'm doing something right!!</span></div>
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<span style="font-size: large;">One thing I am so proud of is that my boys are showing that my healthy habits are showing through my kids and the choices they pick for lunch for school!! Look how awesome this is!! One proud mama right here!</span></div>
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<a href="http://2.bp.blogspot.com/-gTYlWt-7EDU/VoBTq13Gg4I/AAAAAAAAhAo/S4ct9kY_6NQ/s1600/12370669_10101784255844012_277612331020028506_o.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://2.bp.blogspot.com/-gTYlWt-7EDU/VoBTq13Gg4I/AAAAAAAAhAo/S4ct9kY_6NQ/s320/12370669_10101784255844012_277612331020028506_o.jpg" width="320" /></a></div>
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<span style="font-size: large;">Along with packing healthy snacks for my boys, I also do some meal prepping for myself which is how I plan myself for success on my fitness journey! Sundays or Mondays I will make my meal plan and prep my food so its all ready for the week! Today was my day to prep and get ready for WEEK 4!</span></div>
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<a href="http://3.bp.blogspot.com/-57P9ZnaprHg/VoBYbCtA31I/AAAAAAAAhB4/HSwEFj5A14A/s1600/Screen%2BShot%2B2015-12-27%2Bat%2B2.47.12%2BPM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="474" src="http://3.bp.blogspot.com/-57P9ZnaprHg/VoBYbCtA31I/AAAAAAAAhB4/HSwEFj5A14A/s640/Screen%2BShot%2B2015-12-27%2Bat%2B2.47.12%2BPM.png" width="640" /></a></div>
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<span style="font-size: large;">I do 1 cheat meal a week just to give myself a little freedom. If I feel like I am tied down to certain food without a little something, my body will go crazy and I will binge.. that is just me. I know my body and learned to listen to my body! </span></div>
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<span style="font-size: large;"><u><b>Now, for my workout routine for the week</b></u>:</span></div>
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<span style="font-size: large;"><b>Monday: </b>Chisel Balance</span></div>
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<span style="font-size: large;"><b>Tuesday: </b>Max Hammer Power</span></div>
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<span style="font-size: large;"><b>Wed: </b>Chisel Cardio and 15 min Glutes</span></div>
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<b><span style="font-size: large;">Thurs: OFF DAY</span></b></div>
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<span style="font-size: large;"><b>Friday: </b>Hammer build up and 15 min Leg Hammer</span></div>
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<span style="font-size: large;"><b>Sat: </b>Chisel Agility</span></div>
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<span style="font-size: large;"><b>Sun: </b>Hammer Power and 10 min Ab Hammer</span></div>
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<span style="font-size: large;"><u>Now, for my mental game plan.. not just for the day, but for the week:</u></span></div>
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<a href="http://2.bp.blogspot.com/-qPKni0-O4jE/VoBTqgmrIQI/AAAAAAAAhAc/6U8HzA891Pk/s1600/10363126_10101785195885162_2739556533188762033_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://2.bp.blogspot.com/-qPKni0-O4jE/VoBTqgmrIQI/AAAAAAAAhAc/6U8HzA891Pk/s320/10363126_10101785195885162_2739556533188762033_n.jpg" width="320" /></a></div>
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<span style="font-size: large;">Yea, you got it.. this is not just about eating and working out.. this is about being mentally ready and prepared also!! We all have "things" in our lives that cause us stress and sometimes we let that stress really get the best of us to the point that we totally end up falling off in every aspect. </span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">There is 1 thing that we can do to keep ourselves together no matter what situation you are in... HAVE FAITH in the process!! </span><br />
<span style="font-size: large;">Have faith, and also keep in mind WHY you are here! WHY are you on this journey to begin with? </span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">If you keep a strong enough WHY throughout your journey, your journey will never stop, because that reason will be strong enough to keep you going through anything!! My WHY and reason for going through my health and fitness journey is not just myself, but also my boys!! </span><span style="font-size: large;">To help them see what is going to keep them healthy. strong, and live a long fulfilling life! </span><br />
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<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-Ouf0sC27iBE/VoBT2ZbynlI/AAAAAAAAhBY/kT5Glshiexc/s1600/12377772_10101789701026822_1463907541154035942_o.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="http://3.bp.blogspot.com/-Ouf0sC27iBE/VoBT2ZbynlI/AAAAAAAAhBY/kT5Glshiexc/s320/12377772_10101789701026822_1463907541154035942_o.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: small;">Aren't they just amazing?!?</span></td></tr>
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<span style="font-size: large;">So, now that we made it through Christmas, its time to get ready for a New Year!!! Time to get our mindset right, make some goals: Physical, mental, spiritual, Financial, Career, etc!!!</span></div>
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<span style="font-size: large;">The more goals you can set for yourself and write them down, the more you are making them a priority!! Also, don't forget to put a deadline on those goals to give them a sense of urgency!!! Give reasons to look at them daily and do small things every day to get yourself closer to reaching them!!</span></div>
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<span style="font-size: large;">If you are making goals for your own physical and health journey and you are ready to commit to a healthy lifestyle, I am hosting a 30 Day New Years Fit Resolution Challenge that will provide you with daily tips, recipes, support, motivation, and a chance to get in the best shape of your life! More importantly, my goal is for you to NOT be like the 80% of the population that stops after 3 weeks, this is to help you form good habits so you can turn this journey into a lifestyle of your own and to share with your friends and family!</span></div>
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<span style="font-size: large;">Please fill out the application below for a spot in my Jan 4th Fitness Group! Spaces are limited and I am only accepting NEW challengers who do NOT already have a Beachbody coach working with them!</span></div>
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Anonymoushttp://www.blogger.com/profile/03208440717888103243noreply@blogger.com0tag:blogger.com,1999:blog-6685029834020436699.post-48256564580881186622015-12-18T07:58:00.001-08:002015-12-18T09:01:23.838-08:00Turkey Meatballs over Quinoa and Kale Salad<span style="font-size: large;">I try and eat red meat once a week, so I usually sub my red meat for turkey burger, esp when I've had too much chicken. You and I both know you can only do so much with chicken and then you just need to switch things up!</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">So I was thinking of what I can make for dinner and lunches for a couple days...I already had some quinoa made, frozen organic kale in the freezer, and some organic tomato sauce, so I decided to make up a nice little lunch/dinner that the family will love!</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">Ok, I can't lie, lol my mom totally had this when I was home and happened to have all the ingredients so I went with it! I can't give myself all the credit.. WAY TO GO MAMA!! I love the we both love clean eating now, because we work together and come up with pretty awesome recipes!! </span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">So I am actually going to give you the entire recipe for this meal!! It's actually really simple to do and healthy! </span><br />
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<div style="text-align: center;">
<b><u><span style="font-size: x-large;">Turkey Meatballs over Quinoa and Kale Salad</span></u></b></div>
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<a href="http://4.bp.blogspot.com/--nm1acz-BFc/VnQoJSWBwAI/AAAAAAAAhAM/-wYYI8NOpGg/s1600/12370902_10101787534922712_4643588027960277276_o.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Deidra Penrose, Quinoa, Kale salad, Turkey meatballs, weight loss, get fit, Beachbody Coach Chambersburg PA, healthy new mom, weight loss recipes, clean eating tips, fitness journey, healthy nurse, nurse and fitness, healthy eating tips, organic, wheat germ" border="0" height="400" src="http://4.bp.blogspot.com/--nm1acz-BFc/VnQoJSWBwAI/AAAAAAAAhAM/-wYYI8NOpGg/s400/12370902_10101787534922712_4643588027960277276_o.jpg" title="" width="400" /></a></div>
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<span style="font-size: large;"><u><b>To make Turkey Meatballs:</b></u></span></div>
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<span style="font-size: large;">Ingredients:</span></div>
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<ul>
<li><span style="font-size: large;">1 lbs lean ground turkey meat</span></li>
<li><span style="font-size: large;">1/4 cup organic spaghetti sauce</span></li>
<li><span style="font-size: large;">1/8 cup wheat germ</span></li>
<li><span style="font-size: large;">1 tbsp garlic powder</span></li>
<li><span style="font-size: large;">1 tsp cracked pepper</span></li>
</ul>
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<span style="font-size: large;">Directions:</span></div>
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<ol>
<li><span style="font-size: large;">Pre-heat oven to 350 F.</span></li>
<li><span style="font-size: large;">Mix all ingredients together in medium bowl.</span></li>
<li><span style="font-size: large;">Make mixture into balls (medium size) 2 in diameter</span></li>
<li><span style="font-size: large;">Place balls on cookie sheet sprayed with olive oil.</span></li>
<li><span style="font-size: large;">Bake for 25 min.</span></li>
</ol>
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<span style="font-size: large;"><u><b>To Make Quinoa/Kale Salad:</b></u></span></div>
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<span style="font-size: large;">Ingredients:</span></div>
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<ul>
<li><span style="font-size: large;">1 cup quinoa</span></li>
<li><span style="font-size: large;">2 1/2 cups water</span></li>
<li><span style="font-size: large;">4 cups frozen (or fresh) chopped kale</span></li>
<li><span style="font-size: large;">1 tsp garlic powder</span></li>
<li><span style="font-size: large;">1 tsp cracked pepper</span></li>
<li><span style="font-size: large;">1 tbsp EVOO (extra-virgin olive oil)</span></li>
<li><span style="font-size: large;">1 cup organic spaghetti sauce</span></li>
</ul>
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<span style="font-size: large;">Directions:</span></div>
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<div>
<ol>
<li><span style="font-size: large;">Cook quinoa according to directions on package (boil 2 cups of water and place 1 cup quinoa in boiling water until water dissolves and quinoa is soft)</span></li>
<li><span style="font-size: large;">While cooking quinoa, put kale in pan and add 1/2 cup water. Place lid over kale and cook on medium for 5 minutes (or until kale is soft and dark green). Be careful not to over cook kale and strip the nutrients away. </span></li>
<li><span style="font-size: large;">Once kale is cooked, strain kale and let out water.</span></li>
<li><span style="font-size: large;">Add cooked quinoa to kale and mix in large pan on stove. </span></li>
<li><span style="font-size: large;">Add 1 tsp garlic, 1 tsp cracked pepper, and EVOO to mixture and stir. </span></li>
</ol>
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<span style="font-size: large;"><u><b>To put recipe all together:</b></u></span></div>
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<ol>
<li><span style="font-size: large;">On a plate, put quinoa and kale salad down (1 cup will make 1 serving).</span></li>
<li><span style="font-size: large;">Add 1/8 cup organic spaghetti sauce on top of quinoa and kale salad.</span></li>
<li><span style="font-size: large;">Place 3 medium size turkey meatballs on top or to side.</span></li>
<li><span style="font-size: large;">ENJOY!!</span></li>
</ol>
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<span style="font-size: large;">For more healthy recipes, fitness and nutrition tips, and also get daily support, 1:1 coaching from ME to help YOU with your fitness journey, please fill out the application below for a spot in my next fitness challenge group held online!</span></div>
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<span style="font-size: large;">This WILL require you to incorporate an home fitness program, clean eating, and daily check-ins for your own accountability!</span></div>
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Anonymoushttp://www.blogger.com/profile/03208440717888103243noreply@blogger.com0tag:blogger.com,1999:blog-6685029834020436699.post-79867442229433256412015-12-16T12:58:00.000-08:002015-12-16T12:59:29.619-08:00Easy Healthy Snack Idea- Kale Chips<span style="background-color: white; text-align: center;"><span style="font-family: "walter turncoat"; font-size: medium;">It can be so difficult to get those veggies in right? It can get boring with the same old celery, and raw veggies and sometimes we just want that extra crunch right?!? </span></span><br />
<span style="background-color: white; text-align: center;"><span style="font-family: "walter turncoat"; font-size: medium;"><br /></span></span>
<span style="background-color: white; font-family: "walter turncoat"; font-size: medium; text-align: center;">Nothing easier than throwing raw Kale on a cookie sheet and and turning them into Kale Chips!! </span><br />
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<a href="http://3.bp.blogspot.com/-KKUdj7O9QPA/VnHPj7pmlQI/AAAAAAAAg_8/zbfW-LA5Q6U/s1600/kalec.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Deidra Penrose, Kale chips, healthy snack recipes, healthy kid snack ideas, himalayan salt, home weight loss, get fit, healthy new mom, healthy nurse, beachbody coach chambersburg PA, weight loss motivation, clean eating, fitness accountability, beachbody coach pittsburgh pa, diamond beachbody coach, elite beachbody coach, " border="0" height="425" src="http://3.bp.blogspot.com/-KKUdj7O9QPA/VnHPj7pmlQI/AAAAAAAAg_8/zbfW-LA5Q6U/s640/kalec.jpg" title="" width="640" /></a></div>
<span style="background-color: white; font-family: "walter turncoat"; font-size: medium; text-align: center;"><br /></span>
<span style="background-color: white; font-family: "walter turncoat"; font-size: medium; text-align: center;"><u>Ingredients</u>:</span><br />
<ul>
<li><span style="background-color: white; font-family: "walter turncoat"; font-size: medium; text-align: center;">3 handfuls of raw kale</span></li>
<li><span style="background-color: white; font-family: "walter turncoat"; font-size: medium; text-align: center;">1 tbsp EVOO</span></li>
<li><span style="background-color: white; font-family: "walter turncoat"; font-size: medium; text-align: center;">Himalayan salt </span></li>
</ul>
<span style="background-color: white; font-family: "walter turncoat"; font-size: medium; text-align: center;"><u>Directions:</u></span><br />
<ol>
<li><span style="font-family: "walter turncoat"; font-size: medium;"><span style="background-color: white; text-align: center;">Place raw kale on cookie sheet spread out. </span></span></li>
<li><span style="font-family: "walter turncoat"; font-size: medium;"><span style="background-color: white; text-align: center;">Sprinkle Himalayan salt on top of kale and bake at 350 for 12 minutes!</span></span></li>
</ol>
<span style="background-color: white; font-family: "walter turncoat"; font-size: medium; text-align: center;">You got yourself a healthy snack!</span><br />
<span style="background-color: white; font-family: "walter turncoat"; font-size: medium; text-align: center;"><br /></span>
<br />Anonymoushttp://www.blogger.com/profile/03208440717888103243noreply@blogger.com0tag:blogger.com,1999:blog-6685029834020436699.post-40305810121716893592015-12-11T08:42:00.000-08:002015-12-11T08:43:52.304-08:00Preventing Weight Gain Over the Holidays<div class="separator" style="clear: both; text-align: center;">
<a href="http://2.bp.blogspot.com/-DG0kWCReGfo/Vmpm7p5ytFI/AAAAAAAAg_M/rCFjB6ekM3M/s1600/deidrastayfitthisholiday.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-size: large;"><img border="0" height="400" src="http://2.bp.blogspot.com/-DG0kWCReGfo/Vmpm7p5ytFI/AAAAAAAAg_M/rCFjB6ekM3M/s640/deidrastayfitthisholiday.jpg" width="640" /></span></a></div>
<span style="font-size: large;">Ohhh the holidays!! The cookies, the desserts and treats and everyone making these yummy snacks..</span><br />
<span style="font-size: large;">The business we all have running around making sure we get our Christmas shopping done, decorating, and having everything prepared for the season!</span><br />
<span style="font-size: large;">The finances.. well, were shopping for others, so we cannot afford to eat healthy for ourselves...</span><br />
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<span style="font-size: large;">I feel we all can give so many excuses to fall off track with our health and fitness goals, but this is an easy one to use.. CHRISTMAS!! </span><br />
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<span style="font-size: large;">GUYS::::::: TOUGH LOVE::::::::</span><br />
<span style="font-size: large;">Those health and fitness goals that you want to achieve are going NO WHERE.. You can hide from them and make excuses as much as you want, but guess what?? EXCUSES DO NOT BURN CALORIES!! Lol </span><br />
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<span style="font-size: large;">I have seen it where people gain the average 5-10 pounds over the Christmas Holiday. Will that be you? I dunno. It depends on if your willing to stay dedicated and not give into those temptations that are only temporary. As I said, they are temporary! They do not last forever. Maybe they are there because your body is so use to the junk food, artificial sweeteners (its easy to get addicted to this.. they are chemicals and chemicals are drugs), or because you have a hard time with will-power when you are alone, or in a crowd with family and friends who is eating the same food.</span><br />
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<span style="font-size: large;">So my goal is to help you overcome the temptations before you lose control of your eating and goals! It's time to get focused, get motivated, and get dedicated!!</span><br />
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<span style="font-size: large;"><b><u>1. MAKE TIME TO WORKOUT</u></b>- We make time for ANYTHING that is important to us right? If you say you can't do this, because you have to do this... well, your making time for the other, so how about that workout? I'm not saying it is easy, but small sacrifices will go a long way.. Waking up a little early, going to bed a little later, not watching your favorite tv show, not taking that 30 minute power nap, and so on!! When you say you have kids and they don't let you workout.. There is something called let them JOIN you in the workout, or if they are a baby, let them watch you!! </span><br />
<span style="font-size: large;">PS.. it is ok to let them cry!! They get use to it and will be ok!!! They want to see YOU as the role model.. get through the hard part of starting and it will get easier as time goes on!!</span><br />
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<a href="http://4.bp.blogspot.com/-PLQ-WZDqAcs/Vmr3BC9uccI/AAAAAAAAg_c/iSDscr9bQio/s1600/2y90Nyzp.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><span style="font-size: large;"></span></a></div>
<span style="font-size: large;"><b><u>2. FOCUS ON FAMILY-</u></b> Yes, the holiday is NOT about food as much as you want to think it is.. Think of the REAL meaning behind the holidays... Jesus being born.. Celebrating time with family and creating memories together (and Im not talking about making memories of who can eat a pie faster lol)... Focusing on the real meaning will help take your focus away from food and temptations.</span><br />
<a href="https://4.bp.blogspot.com/-PLQ-WZDqAcs/Vmr3BC9uccI/AAAAAAAAg_c/iSDscr9bQio/s1600/2y90Nyzp.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img alt="Deidra Penrose, fitness motivation, fitness accountability, weight loss journey, weight loss tips, healthy mom, fit mom, fit nurse, healthy holiday recipes, prevent weight gain over holidays, beachbody coach chambersburg, beachbody coach harrisburg PA. healthy new mom tips, fitness challenge, fitness support, diamond beachbody coach, elite beachbody coach, Shakeology vanilla, heathy tips" border="0" height="320" src="http://4.bp.blogspot.com/-PLQ-WZDqAcs/Vmr3BC9uccI/AAAAAAAAg_c/iSDscr9bQio/s320/2y90Nyzp.jpg" title="" width="320" /></a><span style="font-size: large;"><br /></span>
<span style="font-size: large;"><b><u>3. STAY HYDRATED</u></b>- with water that is!! Coffee, soda (pop), and alcohol DO NOT count!! lol! Nice try!! </span><br />
<span style="font-size: large;">Drink that water, it helps cleanse your body, helps your skin, gives you energy, and relieves the bloating!! It also helps you realize that many of your "hunger pains" are actually due to being dehydrated!! So if you feel hungry and you know you had your calories, drink more water! It makes a huge difference!!</span><br />
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<a href="http://1.bp.blogspot.com/-ptYmqKeqotw/Vmr3BPoVTLI/AAAAAAAAg_g/eojX52bYG-s/s1600/skinny%2Bpb%2Bchoco%2Bbrownies.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><span style="font-size: large;"><img alt="Deidra Penrose, fitness motivation, fitness accountability, weight loss journey, weight loss tips, healthy mom, fit mom, fit nurse, healthy holiday recipes, prevent weight gain over holidays, beachbody coach chambersburg, beachbody coach harrisburg PA. healthy new mom tips, fitness challenge, fitness support, diamond beachbody coach, elite beachbody coach, Shakeology vanilla, heathy tips, healthy peanut butter chocolate recipes, skinny peanut butter brownies, healthy brownie recipes, healthy dessert recipes" border="0" height="320" src="http://1.bp.blogspot.com/-ptYmqKeqotw/Vmr3BPoVTLI/AAAAAAAAg_g/eojX52bYG-s/s320/skinny%2Bpb%2Bchoco%2Bbrownies.jpg" title="" width="320" /></span></a></div>
<span style="font-size: large;"><b><u>4. BRING A HEALTHY SIDE</u></b>- Don't feel you have to cook unhealthy to have the best meal.. when you are cooking, think of your goals, but also think about helping someone else who will be eating with you!! I call this, <i>SHARING THE HEALTH!! </i>You may be surprised on how many people dig into your healthy veggie pizza, your green and red <a href="http://deidrap8.blogspot.com/2015/06/cucumber-and-tomato-salad.html">cucumber and tomato salad</a>, or even your <a href="http://deidrap8.blogspot.com/2013/03/skinny-peanut-butter-brownies.html">Skinny Peanut Butter Brownies </a>(my favorite recipe of all!).. be YOU and do whats best for you and your health!!</span><br />
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<span style="font-size: large;"><b><u>5. FOLLOW THE 2 BITE RULE </u></b>(or 3 lol)- Hey 2 or 3 bites.. Just know nothing tastes as good as the first 3 bites do!! After that, you don't need it, so throw it away!! This allows you to not feel like your in food jail and get a little taste so you don't feel like your missing out!!</span><br />
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<span style="font-size: large;"><b><u>6. NEVER GO HUNGRY-</u></b> So one of the easiest things you can do for yourself before getting in front of that temptation is to fuel your body first!! If you fuel your body with the right things, you won't need the bad!! So when I have a party or a gathering that I am going to attend and I know there is going to be treat and foods that will tempt me, I will drink my daily dose of dense nutrition... My <b><i><a href="http://deidrap8.blogspot.com/p/shakeology.html">SHAKEOLOGY</a>.</i></b> This is how I get help with my cravings because its filled with over 70 superfoods and natural ingredients so when you have this meal replacement health shake, you replenishing your body with the vitamins, minerals, and other natural ingredients that your body is lacking that was causing the cravings to begin with! So I drink that, and Im set!! </span><br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-EcqctafaIA8/Vmr3BVVRDsI/AAAAAAAAg_k/NzRClkAETq4/s1600/IMG_8395.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><span style="font-size: large;"><img alt="Deidra Penrose, fitness motivation, fitness accountability, weight loss journey, weight loss tips, healthy mom, fit mom, fit nurse, healthy holiday recipes, prevent weight gain over holidays, beachbody coach chambersburg, beachbody coach harrisburg PA. healthy new mom tips, fitness challenge, fitness support, diamond beachbody coach, elite beachbody coach, Shakeology vanilla, heathy tips, fresh fruit meals, meal replacement, healthy nutrition shake, super foods, digestive enzymes, health shake, pre-biotics" border="0" height="320" src="http://2.bp.blogspot.com/-EcqctafaIA8/Vmr3BVVRDsI/AAAAAAAAg_k/NzRClkAETq4/s320/IMG_8395.JPG" title="" width="240" /></span></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: large;">This is Vanilla <a href="http://deidrap8.blogspot.com/p/shakeology.html">Shakeology </a>with Fresh Raspberries and blackberries!</span></td></tr>
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<span style="font-size: large;">Now you have it!!! These are a few simple ways that I prevent weight gain over the holidays! As I said, it's not always easy, but I can promise you it's worth it!!</span><br />
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<span style="font-size: large;">If you are serious about your fitness journey and are ready to set the bar high for 2016 and be in the best shape of your life, please fill out my application to get your spot in my Jan 4th Fitness Challenge Group--- The first group for the new year!! </span><br />
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<span style="font-size: large;">This is where I will provide you with FREE coaching, 1:1 support, accountability, motivation, help with meal planing and new healthy recipes to use for you and your family!! </span><br />
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<iframe allowtransparency="true" frameborder="0" height="1358" nbsp="" scrolling="no" src="https://deidrapenrose.wufoo.com/embed/m9sew981giai71/" style="border: none; width: 100%;"><a href="https://deidrapenrose.wufoo.com/forms/m9sew981giai71/">Fill out my Wufoo form!</a></iframe><br />
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<a href="http://3.bp.blogspot.com/-FXnrIaLGPUI/VmphKIhFPBI/AAAAAAAAg-s/ycOEOFg4C-s/s1600/10988941_10101765749381112_895103189432855683_o.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><span style="background-color: white; color: #141823; font-family: helvetica, arial, sans-serif; font-size: large;">There is something very special about this transformation... </span></a></div>
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<a href="https://3.bp.blogspot.com/-FXnrIaLGPUI/VmphKIhFPBI/AAAAAAAAg-s/ycOEOFg4C-s/s1600/10988941_10101765749381112_895103189432855683_o.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img alt="Deidra Penrose, Beachbody challenge, fit mom, weight loss journey, lose weight, healthy mom tips, pittsburgh, beachbody chambersburg, harrisburg, health transformation, fitness journey, fitness motivation, weight loss inspiration, support group fitness, shakeolgoy results, slim in 6, hip hop abs, 21 day fix results, pre diabetic, high cholesterol, high blood pressure" border="0" height="320" src="http://3.bp.blogspot.com/-FXnrIaLGPUI/VmphKIhFPBI/AAAAAAAAg-s/ycOEOFg4C-s/s320/10988941_10101765749381112_895103189432855683_o.jpg" title="" width="320" /></a></div>
<span style="font-size: large;"><span style="background-color: white;"><span style="color: #141823; font-family: helvetica, arial, sans-serif;">My mama has always been my biggest fan with everything in life. Even when I had no support anywhere else, she believed in me, and cheered me on. One thing in particular was with my career as a fitness coach with Beachbody. As I worked as an ER nurse, had my 2nd </span></span><span style="color: #141823; font-family: helvetica, arial, sans-serif;">baby, I was ready to stay at home with my boys, but we didn't have the finances to just let me stop working, so I decided to go with my passion with fitness and help others while working from home! Thats the freedom and opportunity <i><b><a href="http://deidrap8.blogspot.com/p/what-is-beach-body-challenge-group.html">Beachbody</a></b></i> gave me! When no one believed in me, my mom was there. She was skeptical, but still knew how passionate I was, and said "Go for it, you've always been the person to do anything your heart desires and make it happen." So I did.. pushed as hard as I could to be successful.. </span></span><br />
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<span style="font-size: large;">But one thing that I always had in the back of my head was </span><br />
<span style="font-size: large;">knowing if I can help my mom and get her to join me on this journey to better health and fitness, then I will be successful.. She was always on high blood pressure medication, anti-anxiety medication, high cholesterol medication, and was pre-diabetic. She always had the excuses though not to workout.. or I would literally find stashes of Reese cups hidden in her closet.. no joke.. literal closet eater.. I felt helpless and there was nothing I could do or say to help her.</span><br />
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<a href="https://2.bp.blogspot.com/-2fL9eGKvNCg/VmpjEOfoMQI/AAAAAAAAg-4/bzZnoLWDhU8/s1600/IMG_4238.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img alt="Deidra Penrose, Beachbody challenge, fit mom, weight loss journey, lose weight, healthy mom tips, pittsburgh, beachbody chambersburg, harrisburg, health transformation, fitness journey, fitness motivation, weight loss inspiration, support group fitness, shakeolgoy results, slim in 6, hip hop abs, 21 day fix results, pre diabetic, high cholesterol, high blood pressure" border="0" height="320" src="http://2.bp.blogspot.com/-2fL9eGKvNCg/VmpjEOfoMQI/AAAAAAAAg-4/bzZnoLWDhU8/s320/IMG_4238.JPG" title="" width="240" /></a></div>
<span style="font-size: large;"><br style="color: #141823; font-family: helvetica, arial, sans-serif;" /><span style="background-color: white;"><span style="color: #141823; font-family: helvetica, arial, sans-serif;">There are moments that I doubted my mom would never find the right mindset to be happy with who she was. She was depressed, unhappy, and extremely unhealthy. The doctors told her that she would probably never get off of her medications again.</span></span><span class="text_exposed_show" style="color: #141823; display: inline; font-family: helvetica, arial, sans-serif;"><br /><br />As I continued my fitness coaching career, I wanted nothing more than anything to be able to help my mom and for her to be happy but I knew that I couldn't do it for her she had to be self-motivated and wanted it herself!<br /><br />Something hit her at the beginning of this year. It wasn't me that all the sudden made an impact on her, of course I never gave up on her but something inside of her changed. She had a burning desire to finally make the change!<br /><br />I am so proud of her that since January, she has decided to change her life for the best and despite her health issues, limited movement in her left elbow, and her age and being postmenopausal, she was letting no excuses get in her way!<br /><br />I am so proud to say that she has been so committed and dedicated to her own fitness and health journey that she is officially off her cholesterol medication, blood pressure medication, and anti anxiety medication, and is no longer prediabetic and now has gone from 225 to 195! </span></span><br />
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<a href="http://4.bp.blogspot.com/-HLzcL0YHBAw/VmpjYlFSFXI/AAAAAAAAg_A/k2oQo-eYd0w/s1600/12348078_904156513014770_8265568079840289224_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-size: large;"><img alt="Deidra Penrose, Beachbody challenge, fit mom, weight loss journey, lose weight, healthy mom tips, pittsburgh, beachbody chambersburg, harrisburg, health transformation, fitness journey, fitness motivation, weight loss inspiration, support group fitness, shakeolgoy results, slim in 6, hip hop abs, 21 day fix results, pre diabetic, high cholesterol, high blood pressure" border="0" height="320" src="http://4.bp.blogspot.com/-HLzcL0YHBAw/VmpjYlFSFXI/AAAAAAAAg_A/k2oQo-eYd0w/s320/12348078_904156513014770_8265568079840289224_n.jpg" title="" width="240" /></span></a></div>
<span class="text_exposed_show" style="color: #141823; display: inline; font-family: helvetica, arial, sans-serif;"><span style="font-size: large;"><br />More than anything, she has energy that I've never seen before, she is happy all of the time and her spunky self, and just glows! I have my mom and would not trade this in for the world!!! This journey I have started is so much more than that.. My mom and biggest fan has joined me too and the best feeling ever is seeing the success she is now having because of this journey with Beachbody!! </span></span><br />
<span class="text_exposed_show" style="color: #141823; display: inline; font-family: helvetica, arial, sans-serif;"><span style="font-size: large;">She has completed the <a href="http://deidrap8.blogspot.com/p/21-day-fix.html"><b>21 DAY FIX</b></a>, <a href="http://www.beachbodycoach.com/esuite/home/Deidrapenrose2?bctid=4171823293001"><b>CIZE</b></a>,<a href="http://www.beachbodycoach.com/esuite/home/Deidrapenrose2?bctid=45346531001"><b>SLIM IN 6</b></a>, and currently doing <a href="http://www.beachbodycoach.com/esuite/home/Deidrapenrose2?bctid=10103956001"><b>HIP HOP ABS</b></a>! She also is a clean eater (no more closet eater with Reese Cups), and drinks <a href="http://deidrap8.blogspot.com/p/shakeology.html"><b>Shakeology</b></a> DAILY which is her favorite meal full of super foods and dense nutrition that helps her energy levels, digestion, and cravings!! </span></span><br />
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<span style="color: #141823; font-family: helvetica, arial, sans-serif; font-size: large;">I am so excited to be on this journey with my mom, and there is nothing more rewarding than helping others (of all ages) changing their lives and getting the results they have always wanted, but never pushed hard enough to reach them or found the right fit for them! </span><br />
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<span style="color: #141823; font-family: helvetica, arial, sans-serif; font-size: large;">I am now looking for 5 people to join my next 30 day online fitness challenge/support group to get 1:1 coaching from me, daily support, motivation, health and nutrition tips, and recipes to be sure your on track with your nutrition!! </span><br />
<span style="color: #141823; font-family: helvetica, arial, sans-serif; font-size: large;">If you are interested in getting an exclusive spot in my group, please fill out the application below and I will contact you within 24 hours!</span><br />
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<iframe allowtransparency="true" frameborder="0" height="1358" nbsp="" scrolling="no" src="https://deidrapenrose.wufoo.com/embed/m9sew981giai71/" style="border: none; width: 100%;"><a href="https://deidrapenrose.wufoo.com/forms/m9sew981giai71/">Fill out my Wufoo form!</a></iframe><br />
<span class="text_exposed_show" style="color: #141823; display: inline; font-family: helvetica, arial, sans-serif; font-size: 14px;"><br /></span>Anonymoushttp://www.blogger.com/profile/03208440717888103243noreply@blogger.com0tag:blogger.com,1999:blog-6685029834020436699.post-52177032324489229542015-12-07T12:02:00.000-08:002015-12-07T12:02:04.321-08:00Hammer and Chisel- My Journey Starts Here!<div class="separator" style="clear: both; text-align: center;">
<a href="http://2.bp.blogspot.com/-DDG9GOTVSew/VmXRs442jXI/AAAAAAAAg94/8XCrJ1z8ptc/s1600/IMG_8741.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Deidra Penrose, Hammer and Chisel test group, Fitness journey, Diamond Beachbody coach, clean eating tips, weight loss challenge, weight training home, new mom weight loss, top beachbody coach PA, 60 day fitness, beachbody challenge, nutrition tips, fitness motivation, healthy nurse, fitness accountability, fitness inspiration, weight loss journey, lose 15 pounds in 30 days, home workouts, home fitness, shakeology, meal prep, meal planning, free meal plan, 21 day fix meal plan, portion control" border="0" height="400" src="http://2.bp.blogspot.com/-DDG9GOTVSew/VmXRs442jXI/AAAAAAAAg94/8XCrJ1z8ptc/s400/IMG_8741.JPG" title="" width="400" /></a></div>
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<span style="font-size: large;">DAY 1 HAMMER AND CHISEL JOURNEY STARTS NOW!!</span></div>
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<span style="font-size: large;">I have had quite a journey of my own.. I have gone through numerous home fitness programs with Beachbody, working out at the gym, running outside, and I have found what I love and what works for me. Being a mom of two boys, a busy mom at that (as most mommies and daddies are) I do not always have the opportunity to just head out to the gym like some may be able to. So having the ability to just wake up and get my workout in before everyone else wakes up makes life so much easier, and I'm still getting amazing results... more than I ever have even working out at the gym!</span><br />
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<span style="font-size: large;">I have found having everything I need to reach my fitness goals with Beachbody. You get the nutrition, fitness, support, and results! Its easy to go to the gym and workout, or google a workout and do some crunches and lunges, but adding in the support system and accountability changes it all!!</span><br />
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<span style="font-size: large;">So here I am.. DAY 1 of my new beginning of another awesome journey! Our newest program that was just released <a href="http://deidrap8.blogspot.com/2015/10/hammer-chisel-beachbody-upcoming-release.html" style="font-weight: bold;">Hammer and Chisel</a> is about to go down for the next 60 days!! 6 days a week with 30-40 minute workouts, incorporating weight training and cardio to help build muscle and shred, and get in tip top shape!! There is no waiting for a new year for me, this is about making my health and fitness a lifestyle! So Sunday was prepping for the big DAY 1!! </span><br />
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<span style="font-size: large;">I got my lean proteins (ground turkey meat, chicken, Filet Mignon), my good carbs (oatmeal, brown rice, sweet potatoes), lots of green veggies, and of course my <a href="http://deidrap8.blogspot.com/p/shakeology.html"><b>Shakeology</b></a> to give me my superfoods and dense nutrients to help with my energy, cravings, and bloating naturally!</span><br />
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<a href="http://1.bp.blogspot.com/-VVo5_dxsBRU/VmXRs062W6I/AAAAAAAAg98/bWK3wf4Euas/s1600/IMG_8636.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Deidra Penrose, Hammer and Chisel test group, Fitness journey, Diamond Beachbody coach, clean eating tips, weight loss challenge, weight training home, new mom weight loss, top beachbody coach PA, 60 day fitness, beachbody challenge, nutrition tips, fitness motivation, healthy nurse, fitness accountability, fitness inspiration, weight loss journey, lose 15 pounds in 30 days, home workouts, home fitness, shakeology, meal prep, meal planning, free meal plan, 21 day fix meal plan, portion control" border="0" height="400" src="http://1.bp.blogspot.com/-VVo5_dxsBRU/VmXRs062W6I/AAAAAAAAg98/bWK3wf4Euas/s400/IMG_8636.JPG" title="" width="400" /></a></div>
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<span style="font-size: large;">I got my meal plan done, food prepped, and ready to rock it!!! My meal plan is using the color coded containers from the <a href="http://deidrap8.blogspot.com/p/21-day-fix.html" style="font-weight: bold;">21 Day Fix</a> . Its so much easier to measure out those portions, than to count every single calorie you eat. Reality is, if you portion control, you will likely stay within the range you need to for reaching your goals. But remember, not all food groups are the same portion!! You do not need the same size portion of carbs as veggies!! That's why these containers are so beneficial and I love the fact that they come with these programs!! </span></div>
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<a href="http://4.bp.blogspot.com/-WRoR8wDP0Ow/VmXiTz60QSI/AAAAAAAAg-c/IDJ6IHfHEJ0/s1600/Screen%2BShot%2B2015-12-07%2Bat%2B2.47.07%2BPM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Deidra Penrose, Hammer and Chisel test group, Fitness journey, Diamond Beachbody coach, clean eating tips, weight loss challenge, weight training home, new mom weight loss, top beachbody coach PA, 60 day fitness, beachbody challenge, nutrition tips, fitness motivation, healthy nurse, fitness accountability, fitness inspiration, weight loss journey, lose 15 pounds in 30 days, home workouts, home fitness, shakeology, meal prep, meal planning, free meal plan, 21 day fix meal plan, portion control" border="0" height="358" src="http://4.bp.blogspot.com/-WRoR8wDP0Ow/VmXiTz60QSI/AAAAAAAAg-c/IDJ6IHfHEJ0/s640/Screen%2BShot%2B2015-12-07%2Bat%2B2.47.07%2BPM.png" title="" width="640" /></a></div>
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<span style="font-size: large;">This morning was my very first<a href="http://deidrap8.blogspot.com/2015/10/hammer-chisel-beachbody-upcoming-release.html"> <b>Hammer and Chisel</b> </a>workout!!! Ok, I thought, 38 minutes.. I can totally get through this without a problem... then I got into the second move and my legs and glutes were on fire!! Seriously, excuse me but my A$$ is still on fire and Im still shaking!!!! That was one heck of a workout!! The exercises and moves are different than any other program I have done, which is why I love it so much already!! Today's workout was Balance. I am pretty good with that.. didn't think I would have issues... until I realized I am also adding weights! GAHHH!! </span></div>
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<a href="http://4.bp.blogspot.com/-ciiFomxMX6Y/VmXRskOVcXI/AAAAAAAAg90/WZKHCG2aXEQ/s1600/IMG_8739.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Deidra Penrose, Hammer and Chisel test group, Fitness journey, Diamond Beachbody coach, clean eating tips, weight loss challenge, weight training home, new mom weight loss, top beachbody coach PA, 60 day fitness, beachbody challenge, nutrition tips, fitness motivation, healthy nurse, fitness accountability, fitness inspiration, weight loss journey, lose 15 pounds in 30 days, home workouts, home fitness, shakeology, meal prep, meal planning, free meal plan, 21 day fix meal plan, portion control" border="0" height="400" src="http://4.bp.blogspot.com/-ciiFomxMX6Y/VmXRskOVcXI/AAAAAAAAg90/WZKHCG2aXEQ/s400/IMG_8739.JPG" title="" width="400" /></a></div>
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<span style="font-size: large;">Needless to say, I was drenched, but felt AMAZING!!!!!!! It was a challenge for sure and I did say I love challenges!! Now, time to get through the rest of this week!!! It's going to be fun, interesting, and I'm going to make it successful!! </span></div>
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<span style="font-size: large;">My before pictures and Measurements are done and locked away!! I cannot wait to continue this journey and show you in 30 days what changes!! I will be posting here every week to share my progress along the way as well!! </span></div>
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<span style="font-size: large;">If you would like to join me on this journey to success and a fitter, healthier bod, please fill out the application below for an exclusive spot in my Hammer and Chisel Test Group starting Dec 14!! This is my very first Challenge Group for my customers and cannot wait to do this journey together!!! </span></div>
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<span style="font-size: large;">*Please take note, you will be required to actively participate daily and use the new Beachbody Hammer and Chisel home fitness program, along with incorporating <b><a href="http://deidrap8.blogspot.com/p/shakeology.html">Shakeology</a> </b>daily into you regimen to get your maximum results and nutrition!</span></div>
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<br />Anonymoushttp://www.blogger.com/profile/03208440717888103243noreply@blogger.com0tag:blogger.com,1999:blog-6685029834020436699.post-87899667823492632512015-12-06T09:01:00.000-08:002015-12-06T09:01:01.151-08:003 Day Refresh Results <span style="font-size: large;">Sometimes you need a little boost and jump start with your nutrition!! I know its easy to get a little too many cheat meals in, you just feel "blah" and need a new fresh start! So I am right with you!! I needed that something to get me started on the right track again.. I wasn't doing horrible, but I am going to be starting a brand new program<span style="color: blue; font-weight: bold;"> <a href="http://deidrap8.blogspot.com/2015/10/hammer-chisel-beachbody-upcoming-release.html">Hammer and Chisel</a> </span>so this is my prep for a fresh start.. I completed our 3 Day Refresh, or 3 day cleanse! </span><div>
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<a href="http://3.bp.blogspot.com/-7BM1NfHCUaE/VmNOx7IiKzI/AAAAAAAAg9U/LsD7Z7cJtXQ/s1600/12291283_10101775861246852_2523119942582706969_o.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Deidra Penrose, 3 day refresh, 3 day cleanse beachbody, successful beachbody coach PA, fitness tips, lose baby weight, weight loss tips, shakeology, natural protein shakes, healthy new mom, fitness motivation, fitness inspiration, beachbody coach chambersburg PA, Hammer and chisel, fitness support groups, online support groups, beachbody challenge" border="0" height="400" src="http://3.bp.blogspot.com/-7BM1NfHCUaE/VmNOx7IiKzI/AAAAAAAAg9U/LsD7Z7cJtXQ/s400/12291283_10101775861246852_2523119942582706969_o.jpg" title="" width="400" /></a></div>
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<b><u><span style="font-size: large;">WHY the 3 Day Refresh?</span></u></b></div>
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<span style="font-size: large;">3 Days of eating tons of veggies, and incorporating Vanilla Refresh Shakes and A Fiber Sweep supplement!</span></div>
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<b><u><span style="font-size: large;">Vanilla Refresh Shake:</span></u></b></div>
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<span style="font-size: large;">This is a high protein vanilla shake made from plant based protein and what I love so much about it is the fact that is has </span></div>
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<li><span style="font-size: large;">22 essential amino acids and minerals</span></li>
<li><span style="font-size: large;">probiotics to help promote digestive and immune health</span></li>
<li><span style="font-size: large;">includes potato protein to help curb hunger </span></li>
<li><span style="font-size: large;">no artificial flavors, colors, preservatives, or sweeteners </span></li>
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<b><u><span style="font-size: large;">Fiber Sweep Drink:</span></u></b></div>
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<span style="font-size: large;">This fiber drink has a blend of soluble and insoluble fibers, and naturally eliminates waste from your digestive system, while supporting healthy intestinal flora. </span></div>
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<li><span style="font-size: large;">It is created from whole-ground flax, chia, and psyllium seed husks</span></li>
<li><span style="font-size: large;">Psyllium fiber helps lower cholesterol naturally and supports healthy blood sugar levels </span></li>
<li><span style="font-size: large;">Psyllium fiber husks may reduce risk of coronary heart disease</span></li>
<li><span style="font-size: large;">Flax and Chia are sources of healthy omega-3 fatty acids</span></li>
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<span style="font-size: large;">Can you exercise during the 3 Day Refresh?</span></div>
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<span style="font-size: large;">Yes, but it is recommended that you do a mild to moderate type of exercise during these 3 days.</span></div>
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<span style="font-size: large;">This is a perfect opportunity for you to kickstart your healthy lifestyle and make a clean break from unhealthy habits or a "tune up" to prevent from hitting a plateau.</span></div>
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<span style="font-size: large;">If you are wanting to break those unhealthy habits and start your journey to healthier habits and lifestyle, please fill out the application below for 1:1 coaching by me, along with a chance to enter my fitness support group where I work with you daily with your fitness and nutrition to help you reach your ultimate goals! </span></div>
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Anonymoushttp://www.blogger.com/profile/03208440717888103243noreply@blogger.com0tag:blogger.com,1999:blog-6685029834020436699.post-31432737854218223802015-12-02T09:25:00.000-08:002015-12-02T09:25:41.994-08:00HOW TO TRACK YOUR FOOD AND FITNESS ALONG YOUR JOURNEY<div class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/-yRbcF4oPwYo/Vl8mH1YGT0I/AAAAAAAAg8k/38GvgR4x3vI/s1600/12132367_10101730935308792_3628596048815327928_o.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Deidra Penrose, weight loss journey, how to track your food and fitness, new mom fitness, healthy mom, nurse and fitness, food prep, counting calories, do not focus on the scale, track your fitness journey, fitness motivation, fitness inspiration, fitness accountability, metabolism, my fitness pal, fitness journal, top beachbody coach chambersburg, top beachbody coach PA, successful beachbody coach, elite beachbody coach, top health and fitness coach" border="0" height="400" src="http://1.bp.blogspot.com/-yRbcF4oPwYo/Vl8mH1YGT0I/AAAAAAAAg8k/38GvgR4x3vI/s400/12132367_10101730935308792_3628596048815327928_o.jpg" title="" width="400" /></a></div>
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<span style="font-size: large;">Are you one of those people who is working so hard on their fitness journey, but can't seem to figure out WHY your not losing the weight, or making any significant changes to your body? It's so easy to think we have it all together, but in reality, if we are not tracking what we are eating and drinking, how much, and what time, we can easily lose sight of the "extra calories" and snacks that were taking in and that could be our answer to our questions of why we aren't reaching our goals!</span><br />
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<span style="font-size: large;">So one thing I have found EXTREMELY helpful is one simple thing... its easy not to do, and its also easy to do, just like anything else when you get yourself into the habit.... TRACK YOUR DAILY PROGRESS AND ACTIVITY!!</span><br />
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<span style="font-size: large;"><u>HOW DO YOU TRACK YOUR FOOD AND FITNESS?!?</u></span><br />
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<a href="http://1.bp.blogspot.com/-dtThGHxer3E/Vl8mHu2oQKI/AAAAAAAAg8c/EYQVwiWe87c/s1600/ddcb24be891074a5_ugjmah5h.preview.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img alt="Deidra Penrose, weight loss journey, how to track your food and fitness, new mom fitness, healthy mom, nurse and fitness, food prep, counting calories, do not focus on the scale, track your fitness journey, fitness motivation, fitness inspiration, fitness accountability, metabolism, my fitness pal, fitness journal, top beachbody coach chambersburg, top beachbody coach PA, successful beachbody coach, elite beachbody coach, top health and fitness coach" border="0" height="320" src="http://1.bp.blogspot.com/-dtThGHxer3E/Vl8mHu2oQKI/AAAAAAAAg8c/EYQVwiWe87c/s320/ddcb24be891074a5_ugjmah5h.preview.jpg" title="" width="320" /></a><span style="font-size: large;">1. <u>Journal it-</u> Yes, some of us still like to journal because seeing it on paper makes it more realistic! There is just something about writing it down and adding up those small bites and added snacks that helps you see you may be snacking just a little too much or maybe your not eating enough! </span><br />
<span style="font-size: large;">When I journal, I write down the date, and then meal 1-5 with the times.... I noticed when I did that, I was just eating too much in the evening rather than throughout the day. </span><br />
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<a href="http://2.bp.blogspot.com/-s2qkUJADb3Q/Vl8mh_BcO9I/AAAAAAAAg88/-4gdRFFhNAU/s1600/MyFitnessPal-logo-e1423083936418.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img alt="Deidra Penrose, weight loss journey, how to track your food and fitness, new mom fitness, healthy mom, nurse and fitness, food prep, counting calories, do not focus on the scale, track your fitness journey, fitness motivation, fitness inspiration, fitness accountability, metabolism, my fitness pal, fitness journal, top beachbody coach chambersburg, top beachbody coach PA, successful beachbody coach, elite beachbody coach, top health and fitness coach" border="0" height="223" src="http://2.bp.blogspot.com/-s2qkUJADb3Q/Vl8mh_BcO9I/AAAAAAAAg88/-4gdRFFhNAU/s400/MyFitnessPal-logo-e1423083936418.jpg" title="" width="400" /></a><span style="font-size: large;">2. <u>MyFitness Pal</u>- Maybe you don't like to use a journey and want something you can carry with you all the time. This is where My Fitness Pal comes into play!! This app is FREE on your phone or you can even use it on your computer. It is a great day to track each food you eat and will tally up how many calories each food is! Literally, you can search the food by brand, so you have the exact piece of food you are eating which is awesome! You can also add your workouts in with how many calories you burned, along with how much water you drank!!</span><br />
<a href="https://www.myfitnesspal.com/"><span style="font-size: large;">https://www.myfitnesspal.com</span></a><br />
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<span style="font-size: large;"><u>WHY TRACK ON NOT GO BY THE SCALE:</u></span><br />
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<a href="http://2.bp.blogspot.com/-TFulv89Hcxk/Vl8nWf5yAmI/AAAAAAAAg9E/eQq3kZWBe8o/s1600/Screen%2BShot%2B2015-12-02%2Bat%2B12.15.47%2BPM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Deidra Penrose, weight loss journey, how to track your food and fitness, new mom fitness, healthy mom, nurse and fitness, food prep, counting calories, do not focus on the scale, track your fitness journey, fitness motivation, fitness inspiration, fitness accountability, metabolism, my fitness pal, fitness journal, top beachbody coach chambersburg, top beachbody coach PA, successful beachbody coach, elite beachbody coach, top health and fitness coach" border="0" height="332" src="http://2.bp.blogspot.com/-TFulv89Hcxk/Vl8nWf5yAmI/AAAAAAAAg9E/eQq3kZWBe8o/s400/Screen%2BShot%2B2015-12-02%2Bat%2B12.15.47%2BPM.png" title="" width="400" /></a></div>
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<li><span style="font-size: large;">The scale does NOT give you the whole story- Everyone's metabolism is different. So you may be eating a lot of calories or even too few calories, but your body changes in a different way, depending on your metabolism, body type, genetics, etc! The scale does NOT show muscle gained and fat burned. The scale does not show inches lost or how you feel inside!</span></li>
<li><span style="font-size: large;">The scale does not show if your losing weight in the right places- You may be trying to focus on a certain goal such as toning your legs and thighs, or arms, but the scale can not show your progress in certain areas of your body. You can be gaining muscle in areas and losing weight, but the scale can easily not change since you are replacing fat lost with muscle gained.</span></li>
<li><span style="font-size: large;">The scale does NOT tell you how much your eating- Again, your metabolism is different for each person. You can be eating too many calories and if you are trying to lose, the scale is not going to tell you to how many calories or macros you need each day to get your results by a certain date. That is why we PORTION CONTROL, use apps and journals to help us be more specific about what we are ingesting.</span></li>
<li><span style="font-size: large;">The scale doesn't tell you if your getting stronger- Literally, if your building muscle, it could be easy to look at a scale and see muscle gained can show a couple pounds gained (if you do not have a lot to lose). But There is a difference between a 130 pound female that has 20 % body fat and is strong and healthy than a 130 pound female who is "skinny fat" with 30% body fat. You look and feel totally different!</span></li>
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<span style="font-size: large;">DO NOT LET THE SCALE DETERMINE YOUR SUCCESS OR FAILURE!</span></div>
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<span style="font-size: large;">I wanted to bring the scale into this because most people think its an easy way to track your food and fitness.. If your losing weight, your doing it right, and if your gaining, your doing it all wrong. </span></div>
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<span style="font-size: large;">But the scale does NOT define who you are!! It does not show your strength, progress inside you, progress and inches lost on the outside, definition gained, energy level improvement, or your improvement with self confidence!! </span></div>
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<span style="font-size: large;">Track your fitness and food with journal or apps that you can see, but another big determination is by physically seeing... that means </span></div>
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<span style="font-size: large;">1. Taking Pictures: Before and after pictures... this truly shows your body changing. You are the last person to see your body change. Why? Because you see yourself every day and you are also your own worst critic. Save yourself some disgust and stress and just take the pictures so you can really see the difference! </span></div>
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<span style="font-size: large;">Take those pictures in good lighting and in the same clothes. It's best to use the least amount of clothing (sports bra and short short, bathing suit) so you can see all parts of your body! Oh, and take them in the morning before you have a chance to drink and eat so there is not chance for extra bloating! :) </span></div>
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<a href="http://3.bp.blogspot.com/-CxUHOcaY3Ng/Vl8mIG_44_I/AAAAAAAAg8g/wH3GZaiTONs/s1600/images.jpeg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img alt="Deidra Penrose, weight loss journey, how to track your food and fitness, new mom fitness, healthy mom, nurse and fitness, food prep, counting calories, do not focus on the scale, track your fitness journey, fitness motivation, fitness inspiration, fitness accountability, metabolism, my fitness pal, fitness journal, top beachbody coach chambersburg, top beachbody coach PA, successful beachbody coach, elite beachbody coach, top health and fitness coach" border="0" height="265" src="http://3.bp.blogspot.com/-CxUHOcaY3Ng/Vl8mIG_44_I/AAAAAAAAg8g/wH3GZaiTONs/s400/images.jpeg" title="" width="400" /></a></div>
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<span style="font-size: large;">2. Take measurements: Again, those inches make a difference!! Use a flexible measuring tape (from a sewing kit) and measure in the SAME spot each time:</span></div>
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<li><span style="font-size: large;">Biceps</span></li>
<li><span style="font-size: large;">Chest</span></li>
<li><span style="font-size: large;">Waist (smallest part of your stomach)</span></li>
<li><span style="font-size: large;">Belly Button (yes, I do this because women tend to hold fat there the most)</span></li>
<li><span style="font-size: large;">Hips</span></li>
<li><span style="font-size: large;">Thighs</span></li>
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<span style="font-size: large;">*If you have two of the same body parts i.e. Thighs and arms, please be sure you measure BOTH sides.. they are not always the same. In fact they are usually different because you are usually using one side more than another! :) Don't worry, it doesn't make you weird or an alien because you measure differently!</span></div>
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<span style="font-size: large;">Lets continue tracking our fitness journey, focusing on small successes along the way! When you can celebrate those successes along the way, you will keep that momentum going, stay strong and motivated, and those fitness goals will be reached in no time!!</span></div>
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<span style="font-size: large;">If you would like more information on getting 1:1 support, accountability, help with nutrition tips and recipes, please fill out my application below for a spot in my next fitness challenge support group! </span></div>
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<span style="font-size: large;">*This will require incorporating 30-40 minute workouts, healthy eating, and daily check ins to keep yourself accountable for you to reach your goals!</span></div>
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